Eagle Pose (or) Garudasana 3 Practical points for Beginners

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  1. Bending at the Hip shifts weight to big toe. Avoid that by maintaining straight vertebral column. Mild relaxation of muscles like Iliacus, Psoas major, Psoas Minor, External Obliques Abdominus and Internal Obliques Abdominus and counteract with Erector spinae muscles of Lumbar region. So reversing the agonists (front muscles) to antagonists (Erector spinae muscles). Otherwise, Hallux Valgus (Big toe towards 2nd toe) develops and that slowly leads to flat foot. To avoid flat foot, Hallux valgus by coordinating the lumbar muscles. Adjustment; touch the sacrum and ask to release the tailbone down.







  1. Arms below the shoulder level resist the breathing pattern that will allow less oxygenation of weight bearing and balancing muscles (Left Leg in the picture). So lift the arms to shoulder level. Use muscle like Pectoralis major, anterior fibers of Deltoid, Coracobrachialis and long head of Biceps brachii. Hence the erector spinae of thoracic spine should be encouraged. Adjustment; touch the elbow and ask the student to maintain the arms at shoulder level or horizontal to the floor.
Cross the arms at shoulder level.
  1. Lifting (rising) the Pelvis on one side will never result in a balanced posture. So relax paraspinal muscles like Ilio-costalis, Lats, Quadratus Lumborum (one side). If this point is not corrected, it leads to Scoliosis. This can be identified by others or by noticing one side lower back pain or weakness during daily activities. This is common for any single leg stance postures like Vrikshasana (Tree pose), Natarajasana (Lord of Dance pose), Veerabhadrasana-3 (Warrier-3), Ashtavakrasana (8 twists pose). Adjustment; point on the Ilium or thigh and ask the student to keep the hips in horizontal line.
Square the hips
Lumbar muscle

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