Garudasana
Eagle Pose
Early in the standing pose sequence we explored tree pose, which opens he hips outward and lifts the chest upward. A the conclusion of the series, we fold the body forward in Prasarita Padottanasana and then consolidate and draw the energy inward with Garudasana. Consider Garudasana to be a balancing version of the fetal position, with the hips adducted and internally rotated and the arms crossed over one another. Three plots take place simultaneously in Garudasana, each synergizing the other: the arms adduct across the chest; the legs adduct in front of the pelvis, with the femurs internally rotating; and the feet form the foundation for a balancing act. Squezing the legs together connects the plvis with the feet and hep to maintain balance. Squeezing the elbows together augments the contractile force of the leg muscles and the pelvic diaphragm, thereby synthesizing balance and mula bandha.
Basic Joint Positions
- The standing knee flexes 20 degrees
- Both hips adduct and internally rotate
- The back extends
- The shoulders flex to 90 degrees and adduct
- The elbows flex
Step 1
Flex and adduct the standing leg. The psoas major straightens the lumbar spine and combines with the iliacus muscle to flex the femur and tilt the pelvis forward. The pectineus and anterior adductors synergize each other to adduct the femur. The gluteus minimus flexes and internally rotates the hip and stabilizes the femur in the hip socket. Visualize these muscles in action when doing the pose.
Step 2
Balancing on one leg involves a dynamic interplay among the muscles located from the hip to the foot. When you’re standing upright, the femur and tibia are relatively aliged, so some of the body weight is taken up by the tensile strength of the bones. When the knee bends, the bones no longer lign and the weight is supported by the extensor mechanism of the knee (the guadriceps, patella, and patellar tendon).
The gluteus medius and tensor fascia lata perform two actions here. First, both muscles automatically engage to tether and stabilize the pelvis. Second, they internally rotate the thigh. Contract the tensor fascia lata by pressing the outside of the knee into the top leg. This stabilizes the pose.
Finally, distribute your weight evely across the sole of the foot Balance inversion and eversion of the foot by engaging the tibialis posterior muscle and the peroneus longus and brevis muscles, respectively. The actions of these lower leg muscles stabilize the ankle and dynamize the arch of the foot.
Step 3
Draw the upper leg across the lower by engaging the psoas and the adductor group. Flex the femur and stabilize it in the hip socket by visualizing the gluteus minimus contracting. This muscle also internally rotates the flexed femur. Squeeze the thighs together by engaging the adductor muscles of both legs. Polish and dynamize the pose by attempting to draw the adducted femurs apart; this engages the tensor fasia lata, as detailed in Step 2.
Step 4
Hook the upper foot around the lower leg and dorsiflex it by drawing the top of the foot into the calf. This activates the tibialis anterior muscle and toe extensors at the front of the leg. Evert the foot by contracting the peronei on the side of the leg. Balance this with slight inversion of the foot by engaging the tibialis posterior muscle to stabilize the ankle.
Press the ball of the foot into the floor to assist in balance. This engages the peroneus longus and brevis muscles of the standing leg. At the same time, engage the tibialis posterior of the standing leg to dynamize the arch of the foot.
Step 5
Contract the pectoralis major as you draw the arms toward one another, adducting the shoulders. The latissimus dorsi, teres major, and long head of the triceps assist in this action. Create an opposing force by attempting to lower the arms while engaging the anterior deltoids to resist this movement. A cue for this action is to squeeze the elbows together, bringing awareness to the latissimus dorsi at the back of the body.
Attempt to straighten the elbows while resisting and feel how this activates the triceps, refining the adduction of the arms across the chest. Sueeze the fingers into the palm. Activating these muscles in the upper body augments the force of conraction of the muscles in the lower body.
Step 6
Adduct the arms in front of the chest to stretch the rhomboids and middl trapezius on the back. Gently arc the back by engaging the erector spinae and quadratus lumborum muscles. Draw the back of the ribcage down and expand it by engaging the serratus posterior (visualization helps in this action). Activate the standing leg gluteals to balance the pelvis. These muscles combine with the psoas at the front of the hip to stabilize the femur in the socket.
Step 7
Notice how adducting and internally rotating the upper leg stretches the abductor component of the gluteus medius and tensor fascia lata, as well as the piriformis, obturators internus and externus, superior and inferior gemelli, and quadratus femoris muscles (the deep external rotators of the hip).
Enjoy this fun and sometimes challenging pose. I saw a beautiful Eagle flying in the mountains where I hike here in Scottsdale, Arizona. I went home and looked up Eagle totem and thought I would share what that means:
Spirit ~ Healing ~ Transformation
The eagle is a symbol of the zenith. A great reminder of your own ability to soar to great heights. Eagles are messengers from heaven and are the embodiment of the spirit of the sun.
Those with an Eagle totem need to have an involvement with creation; a willingness to experience extremes; a willingness to use your ability even if it means getting “scorched” a little as you fly high; a willingness to seek out your true emotions.
A demanding totem, but one that offers so much reward at the end of the journey.
Its four-toed feet remind you to stay grounded even when soaring high; It’s talons remind you to grasp the things of the earth; Its sharp beak shows you when to speak, how much, and how strongly.
This totem will show you opportunities and how to ride the winds to your benefit. Eagle people can live in the realm of the spirit yet still remain connected and balanced within the realm of the Earth.
You must become much more than you ever dreamed possible.
~ Namaste
Stephanie
Thank you to my friend, Ray Long, who co-created this post.
Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses
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