Eagle Pose: What They Don’t Teach You In Class

For all the variations that exist between yoga disciplines, Eagle is one of the poses that you can find in just about every yoga class. Eagle Pose (garudasana) opens your hips, maintains your body’s natural alignment, compresses your lymph nodes, promotes healthy circulation, and raises your heart rate.

For those of you who practice hot or Hatha yoga, Eagle Pose comes at the end of the warm up series. Just as your body is transitioning from sedentary to being deep in the throws of the Standing Series. Here are some things I’ve learned over the years that aren’t always addressed during class.

Eagle Pose is highly underrated

This isn’t the world’s most glamorous pose. It’s no Standing Bow, Crow, or Standing Head to Knee. It’s just…kind of there. But the benefits that come from flushing your body’s circulatory system are amazing, plus you can use your own body to correct your alignment. Tight hips? Work hard in Eagle Pose!

Flushes the body

When you execute Eagle Pose, focus on creating a nice compression with your legs, bend your lower spine for a kidney flush and use your twisted arms to pull down and compress you lymph nodes. By holding this pose very still (while breathing), you allow your elevated heart rate to move your lymph and blood throughout your body after the posture is released. A pro-tip from Martha Williams (pictured above), check in the mirror to see if there is a white mark on your thigh after you release the pose, this is a good indicator that you’re maintaining a strong compression.

Uses the power of your biggest muscle

Your quadriceps are so strong, Eagle Pose allows you use them to create alignment with your hips. Aligned hips means aligned knees and ankles. The key to this posture is engaging your core, while creating some opposing tension between your compressed legs and arms.

Bonus backbend

One of the hardest parts of this posture is to lean back once I have the compression. Teachers frequently tell me to lean back and I should listen! The backbend is great for opening up your lower spine, strengthening your upper spine, toning your core and compressing your kidneys.

Swing your arms creates energy and encourages a deep breath

For those of you who practice hot yoga, you know that it’s common place to swing your arms from overhead. This swinging motion can create a nice energy in your body and momentum between postures. By bringing your arms overhead, you also open your chest to allow for a full breath before you start the posture. Use this moment to your advantage, and please note that you can swing your arms without aggressively flinging sweat on to your neighbors.

Teaches you how to breathe in uncomfortable situations

It’s common for people to stop breathing in this posture. I don’t know if it’s due to the compressions in your chest, if they are focusing on balancing on one foot, or it’s just plain uncomfortable. The beauty of this posture is that when you learn to maintain a slow and even breath, you can use that skill outside of the yoga room. Is your co-worker being passive aggressive? Just breathe. Your kids driving you nuts? Just breathe. Doing pretzel like moves in a 105 degree hot room? No prob…just breathe.

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