Eagle (hold)

Garudasana

Yogaintermediatetimedno equipment

Standing on one bent leg, the other thigh crosses over it and its foot hooks behind the standing calf, while the arms cross in front of the chest (opposite arm on top), elbows bent and stacked at shoulder height with forearms wrapped and palms touching.

How to do it

1. From Mountain pose, bend both knees slightly as if sitting into Chair and shift the weight onto the left foot (flat on the floor).
2. Lift the right leg and cross the right thigh over the left thigh; hook the top of the right foot behind the left calf (or rest the right toes on the floor).
3. Extend the arms forward at shoulder height, cross them with the left arm on top (right arm under), bend the elbows to about 90 degrees.
4. Wrap the forearms so the palms meet (or backs of hands touch), fingers up; lift the elbows to shoulder height and move the hands slightly away from the face.
5. Hips sink low, torso upright or slightly forward, gaze at a fixed point ahead; then switch sides.

Muscles worked

trapezi, deltoidi, adduttori, polpacci, quadricipiti, glutei