The eagle pose can be practiced by beginners.
Stand in the tadasana pose. Keep your legs as close to your body as possible. Bend your knees and lift your right foot up and balance your body weight on the left foot.
Cross your right thigh over your left ensuring that the base of your foot at the front of the ankle holds the calf of your leg. Your toes should be pointing downwards.
Eagle Pose Yoga
Stretch your arms straight in front of you such that they are parallel to the ground. Bend your arms and position your left arm on top of the right arm. Roll your arms against each other such that the back of your palms, face each other. Your forearms should be perpendicular to the ground.
Apply opposite pressure (by pressing the right arm to the right and the left arm to the left) such that the palms are now facing each other. Lift your hands as far as possible towards the ceiling. Keep your spine and torso erect while stretching and balancing.
Stay in this position for at least 30 seconds and return to tadasana. Now repeat the same exercise with your left leg and right arm.
Benefits of the eagle pose
- This pose is great for stretching the ankles and the calves. It also stretches the arms, hips, shoulders and back.
- It improves concentration and sense of balance.
- Therapeutically, it benefits people suffering from asthma, lower back problems and sciatica.
As a beginner it may be difficult to hold one leg with the other and also to roll the arms in the perfect position against each other. For the arms you can use straps and for the legs you can start by crossing them against each other.