Beyond Mat:Concentration or Focus

Eagle Pose or technically called as Garudasana in yoga language is a standing pose that gets into some hard stretch areas including thighs and shoulder. This pose aims for balance or else it is difficult to maintain for the intended period of duration. In addition, eagle pose also demands a good combination of balance, strength and flexibility. As mentioned earlier , Garudasana is a yoga language which originates from the Sanskrit term called garuda for eagle and asana for posture.

The benefits of Garudasana are as follows:

• strengthens and stretches the ankles and calves
• stretches the thighs, hips, shoulders and upper back
• improves concentration
• improves the sense of balance
• therapeutically helpful in asthma, low back pain and sciatica

The asana is pretty simple to perform by following the steps below:

• begin in awkward chair pose with both legs bent and arm at your sides
• transfer weight to left foot and lift your right foot up off the floor
• cross your right thigh over your left thigh as high up the thigh as possible
• hook your right foot around your left calf
• bring both arms in front of you and parallel to the floor
• cross the left arm over the right and bend your elbows and wrap your right palm around so that it means your left palm
• lift the elbows to the height of your shoulders while keeping the shoulders sliding down away from your ears
• keep your spine perpendicular to the floor and the crown of the head rising
• hold 5-10 breaths
• repeat on the other side

You may access the videos available on YouTube in the event of doubt or for better understanding on how to perform this pose.

Eagle pose could be difficult for some people especially when they have tight shoulders or back muscles. They are advised to practice eagle arm variations and modify teagle arms to slowly build-up to the full expression. You mad modify the pose according to your comfort so the following methods can be utilized:

• rest your back at the wall to give support and balance while performing the pose
• rest your lifted foot over a block

Spine alignment are crucial to perform this pose, keep hands, arm and thighs in straight line and shoulder should not be hunched. People with hand, wrist, arm, elbow and thigh injury are advised to avoid this pose . Also, people with the balance issue may perform with resting back at the wall. Garudasana is never an absolute contraindication in pregnancy but advisable not to do during the first trimester since this pose prevents the hip from fully stretched.