Eagle Pose
GarudasanaA standing balance with both arms and legs crossed. Trains single-leg stability while drawing the shoulder blades apart and the outer hips into adduction.
- 01Stand tall, bend both knees and shift weight into one foot.
- 02Cross the other thigh over the standing thigh, hooking the foot behind the calf if it is available.
- 03Cross the opposite arm under at the elbows, then wind the forearms and bring the palms toward each other.
- 04Sink the hips down as if sitting, keeping the spine upright and elbows at shoulder height.
- 05Hold five breaths, unwind, and repeat with the opposite arm and leg on top.
- 01Sit down as you wrap — the squat is the pose.
- 02Lift the elbows to shoulder height and press the forearms forward.
- 03Squeeze the thighs together instead of hanging on the wrap.
- 01Standing on a straight leg, which removes the load and makes the balance trivial.
- 02Letting the torso pitch forward, which shifts the balance point out over the toes.
- 03Yanking the arms to force the palms together, which drags the shoulders into the ears.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.