YOGA: GARUDASANA // EAGLE ARMS POSE

Garudasana or Eagle Pose has been a bit of a saviour of mine over the years.  Regular readers will know that I am nearly always harping on about tense, tight shoulders and because of postural changes that have taken place in my body lately, thanks to beautiful impending babba (gush), I have been turning to this simple shoulder opener even more.

When done its in entirity (both arms and legs), Eagle pose is fantastic for releasing tension in the upper back and neck, stretching calf muscles and hip flexors, and increasing awareness and balance.  

It is the arms-only part of the posture however - Eagle Arms - that I find truely remarkable and I love that it is simple enough to be performed anywhere.  It is wonderful for stretching hard to reach tense spots and is perfect for releasing the sub-scapularis - the niggling little muscle that runs from under your arm pit to the spine and is notoriously difficult to reach.  Hold the pose for 15 - 30 seconds and you will yield instant results!

HOW TO DO IT:

1.  Stand in Tadasana (Mountain) transferring your weight into your right leg.  Lift your left leg so that it is at a right angle to your body and wrap it around your standing leg hooking your foot around the back on the right calf to keep it in place.  

2.  Lift both arms to shoulder height crossing your right over your left at the elbows with one stacked on top of the other.  Bend the elbows lifting them to shoulder height - the back of the hands should be pressed together.

3.  Now push the left hand to the left and the right hand to the right so the palms are facing.  Try to push the palms together or your left fingers to your right palm.  Lift your elbows up as much as is comfortable and reach the finger tips to the sky. 

4.  Bend your standing leg slightly.  Hold for five rounds of breath and repeat to the other side.

 N.B.  Eagle Arms can also be done seated in Sukhasana and Virasana at the beginning of your practice.  This is ideal for days when your balance of slightly off and particularly good for pregnant women who's center of gravity can shift making them a little more unsteady.  If you are pregnant, only hold the pose for one round of breath and take extra care with your balance, 

Namaste xx

Image drived from Justin Wilson, Copyright Creative Commons 2.0.