Traditional

Eagle Pose

Garudasana

Wrap the legs and arms while sitting the hips slightly back.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Eagle Pose: Stand tall and bend both knees slightly. Wrap one leg over the other and hook the foot if available. Wrap the arms in front of the chest and lift the elbows. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Eagle Pose: Unwrap the arms and legs slowly. Return to standing with both feet on the floor before changing sides. Pause in a neutral position for a moment before continuing.