Garudasana – Eagle Pose – How to!

Let the eagle help you find your balance. Garud means ‘Eagle’ in Sanskrit, so this pose literally translates as Eagle pose. Although it may look a little complicated and as if you are wrapping yourself around yourself, in fact, the key to it, is balance. And practice, concentration and of course, a little good old-fashioned faith! But if you are finding it difficult to balance – there is always a friendly wall near by to support you! Once you’ve mastered the Eagle – you can begin to reap the benefits of this pose. Physically it strengthens and stretches the calves and ankles – areas which we often neglect in everyday life!
Comprehensively it stretches your thighs, hips, shoulders and upper back. Most wonderfully, it requires concentration and focus of the breath, mind and body – which encourages total relaxation…

How to do it:

1. Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
2. Stretch your arms straight forward, parallel to the floor, and spread your shoulder blades wide. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms. The backs of your hands should be facing each other.
3. Now try and bring and press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
4. Stay for 30 seconds to a minute, then unwind the legs and arms and stand in Tadasana again. Repeat reversed.

 

 

5 Day Dynamic Beach Body & Yin Yoga with massage Healthy Holiday with Jax May Lysycia & Niki Taylor


26th – 30th April 2011 at Formentera Yoga Beach Spa

Your time is precious so why not indulge yourself in our exotic beach location and get what you came to get instantly!

Visit our Wellbeing Calendar for further info – http://www.white-ibiza.com/5-day-dynamic-beach-body-yin-yoga-with-massage-healthy-holiday

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Enjoy yoga, meditation, life coaching, wellness coaching and life-enhancing workshops and experiences plus your choice of pampering, healing treatments.

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Utkatasana – Using your chair to stay warm!

 

 

 

 

 

 

 

 

 

 

According to some very credible yoga sources, the secret to a comfortable stay in Utkatasana (or chair pose) is ‘the release of the heads of the thigh bones toward the heels’. Ahem. It may feel like a form of torture…and that burn in your thighs is so, well, burny! Already we are learning a little about our stamina! But in truth, this slightly awkward, but powerful and fierce posture can bring you so many benefits.

Physically it…

  • Strengthens the hip flexor muscles, the fronts of the thighs, the adductors of the inner thigh as well as the hips gluteus muscles, the calf muscles
  • It opens your chest and shoulders and stimulates your heart… enjoy the sensation of your heart pumping and working hard for you!

How to do it…

  • Stand in Tadasana.
  • Inhale and raise your arms over your head.
  • Keep arms parallel, palms facing inward.
  • Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible.
  • Keep the inner thighs parallel to each other and press the tops of the thigh bones down toward the heels.
  • Melt your shoulder blades down your back.
  • Extend your tailbone down toward the floor and slightly tilt it under to keep the lower back long.

Stay for 30 seconds to a minute – test yourself. To come out of this pose, inhale your knees straight, lifting strongly through the arms. Exhale and release your arms to your sides back into Tadasana

And especially when it’s winter outside, creating a little heat and energy in the body can really help you stay warm on the inside…