The Eagle pose in the Bikram Series , which translates to Garudasana in Sanskrit, is a posture that opens up each and every joint in the body. This can be a challenging posture to get into at first, so depending on the instructor you see, you may want to bring a towel or belt to help complete the grip of the pose. Some instructors will be ok with you using a prop to help you get into the posture, while other yoga instructors will give you some modifications, which I will go over shortly in this article. Do not stress about this; just understand, do what the instructor teaching the class you are in is asking and do the best you can to the best of your ability.
Start the posture standing in your centered position with ankles and feet touching with arms to the side. Bring your arms over your head, swing your right arm underneath the left elbow, and press the palms together with thumbs facing the body. It is essential to bring your arms over your head and when you swing the right arm underneath the left, make it a big swing.
Making it a big swing will help you get deeper in the posture. If you can not get your grip, you can use your belt or towel to help you get your hold. You can also use one of a couple of modifications to get into the posture. If you can not get your grip, it is ok to grab a thumb or finger after swinging your right arm underneath your left elbow. If this does not work, you can give yourself a big hug and place your hands on your shoulders. When you become more advanced, your hands will come into prayer position.
Sit down with bent knees and then raise your right leg as high as possible and bring it over your left thigh and sit down into the posture. The next thing to do is try to wrap your right foot around your left calf and if you can not do that, point the foot in the direction you want it to go, and eventually, it will start to wrap around the thigh. Your arms and legs should be twisting and turning like a pretzel braid. If the arms and legs are not doing this, do not worry. Keep trying, and someday they will be.
Make sure your hips are square, and your shoulders are square towards the front mirror or front wall of the room you are in. Make sure your wrists, elbows, hips, knees, and ankles are centered in one line in the middle of the body. Move the upper body back towards the wall that is behind you in the Hot Room. Begin pulling your elbow down and in towards the ribcage with the hands below the nose. Sit down to the point that your hips are three inches above the knees.
Make sure you are constantly breathing in the Eagle Pose. It is one of those poses that it is easy to forget to breathe, so focus on your breathing. One of the benefits of this posture is to learn to breathe in some very uncomfortable positions.
The Eagle Pose can be an intimidating posture to learn, but as with most postures, if you consistently attempt to do it, it will improve little by little, and you will be amazed by the results. Do the pose for twenty seconds on each side of the body in two different sets every day to get the most benefits.
The Eagle Pose, or Garudasana as it is called in Sanskrit, is a posture in the Bikram Hot Yoga Series that helps open all twelve joints of the body. The most important thing to remember about the Eagle Pose is to focus on the form of the posture and not the depth. The Eagle Pose and all poses in the Bikram Hot Yoga Series do not need to be pretty. They just need to be done with the proper form and in the context of working with in the breath. If you keep doing the Eagle Pose with good form regularly, you will notice that over time, the depth and how you feel in the posture will consistently improve.