Fly the wind like an eagle in Garudasana (Eagle Pose)

Sequence for strength, flexibility, endurance & unwavering concentration

The challenges with the practice of Garudasana (Eagle Pose) are learning to balance well with one leg and to use the hips and shoulder muscles to the maximum. One may notice a difference, both in the flexibility and the strength of these muscles which leads to an imbalance in the posture. Hence, practicing yoga poses that help balance both sides of the body (right and left) become essential

Short opening meditation

Warming up

§ Sitting twist (arms up, one hand behind buttock, the other on the outside of the knee) § Eagle arms while sitting + optional to fold forward § Neck stretch § Side stretch - grabbing wrist

§ All 4s, Knee to nose 3x

§ Low lunge – interlace fingers behind back § Half splits § Low lunge – twist § Half splits § Low lunge – cactus arms § Half splits § Low lunge – eagle arms § Half splits

Flow

§ Surya Namaskar A

§ High lunge § Stretch both legs 3x § High lunge – eagle arms

§ Down dog § Plank - lift right/left leg 3x § Down dog § Vinyasa

§ Uttkatasana with eagle arms

§ Warrior 1 right / left § Warrior 2 § Reversed warrior § Warrior 2 § Humble warrior § Warrior 3 § Vinyasa

§ Uttkatasana with eagle arms

§ Warrior 1 – with eagle arms right / left § Warrior 2 – with eagle arms § Reversed warrior – with eagle arms § Warrior 2 – with eagle arms § Humble warrior – with eagle arms § Warrior 3 – with eagle arms § Vinyasa

Balance

§ Uttkatasana / Chair pose with cactus arms right / left § Garudasana / Eagle Pose § High lunge with cactus arms

Slowing down

§ Dangling § Garland Pose / Squad with hands forward

§ Childs pose § Bridge pose + Optional: full wheel § Reclined butterfly § Caterpillar § Sphinx Pose § Knees in (Wind release Pose) § Twist right / left

Savasana