Eagle

Benefits

  • Stretches the upper back, shoulders, wrists, glutes, piriformis, knees and ankles.
  • Strengthens the feet, ankles, legs, hips and core.
  • Improves balance.
  • Trains coordination.
  • Enhances focus and concentration.

Skill Level

  • Advanced

Category

  • Balance
  • Lower Body Strength

Yoga 15 Series

Instructions

  • Stand with your feet hip-width apart, toes pointing straight ahead.
  • Bend your knees, cross your right leg over the left and wrap your right foot behind your left calf. Your left knee should point straight ahead. If you can't tuck your foot behind your calf, rest your toes on the mat for balance.  
  • Stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together. If you can't wrap your arms around twice, you can touch the backs of your hands together.
  • Lift your elbows to feel a stretch across your upper back, and drop your hips.
  • Relax any tension in your neck and shoulders.
  • Try to hold the pose for 3-5 deep breaths, in and out through your nose.
  • Carefully release the pose and switch sides. 

Modifications

  • If you can't tuck your foot behind your calf, rest your toes on the mat for balance.  
  • If you can't wrap your arms around twice, you can touch the backs of your hands together.

Contraindications

  • Avoid this pose if you have an ankle, knee or wrist injury.