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Feeling after doing garudasana

Today we're gonna learn Garudasana or eagle pose. This is a requestI get a lot and it's a great one because, especially for a beginner, this pose can looklike a pretzely yoga pose that you just don't even want to mess with. But it's really funand it has a lot of therapeutic benefits. You're probably going to come across it ina Hatha yoga class, in a public class. So it's a really fun one to learn, and if youlike the eagle, like I do, then it always feels good to practice. What can I say? Ilike the eagle. Eagle is actually a special symbol in my family, so shout out to the Martinezfamily here. All right, let's hop on the mat and learn Garudasana. All right, so we're going to begin standingtoday, and feet two brick apart. Just need a second to bend the knees generously, sendthe hip bones way, way back. We're just going to do a little squat here, sending the fingertipsforward, spreading awareness through all four corners of the feet, just kind of gearingup so we're not going to Eagle pose just yet. And this is an attractive pose to demonstrate.

No. I’m going to take a second here to raise my awareness of the weight distribution of my feet, to send my sitting bones back, to see the toes. There comes a little wake up call on the feet, a little charge. And then to the end but no, I'm going to bring awareness about my stomach and my ribcage, just a kind of drawing energy while sending it to the fingertips. So this is really a great workout here, a little squat. Breathe in, maybe you sink down a bit, raise your toes, spread awareness and stop the four corners of the foot, and while leaning on the pelvis while breathing, feel better and let the toes drop down. Awesome. Now we’re going to bring the feet together, perhaps for a little space, almost the price of a thumbprint space between the heels. Once again, bend the knees generously. We will come to a Utatasana, putting the sitting bones back, moving forward with the fingers. You have the foundations of a yoga pose in a chair pose, but we're just looking at the feet, and once we're lifting the toes and attaching them to the feet here, we have the soles of the aphids, don't we? Drawing energy from there.

 Take a deep breath in. Maybe sink a littlelower. Inhale in, and exhale. Should feel awesome to press into the earth. Tuck yourpelvis and find that lift up through the heart, and the crown of the head. Great. We take just a pause here in Mountainand then we're going to send the fingertips forward and explore Garudasana. So right away,again, foundations of yoga, we're really breaking it down here. I'm going to reach the fingertipsforward. In fact, I'll turn again, profile, so you can see this in my shoulder blades.I'm going to reach, reach, reach forward, spreading my shoulder blades left to right,reach, reach, reach. Then I'm going to loop my shoulders and plug them in. Keep reachingenergy forward through the fingertips, but we're going to come from this like, "Gimme,gimme, gimme" shape to looping the shoulders and kind of plugging the shoulder blades inand together and down. So again, you can see this. I'm going from reaching here, to loopingthe shoulders, finding this lift through the sternum, and a bit of poise comes to my shape,and it feels good, feels active. Excuse me, allergies, good ol' Austin allergies. Loopingthe shoulders down, finding that lift in the heart. Stay here.

 Take a deep breath in, longbreath out. And we're going to find a soft bend in the knees. So you don't have to gointo a big, generous bend, just a soft bend here. And again, we remember that squat aswe really spread awareness through the soles of the feet. Now we're gonna drop the right arm underneaththe left, and then we swing the fingertips up to kind of come into this Kiai pose, sothe elbows are hooked here. We kind of come into this ninja posture here. And i rememberto sink my hips a little bit. Great. So from here, stay at this V. I'm going to peel myright toes up, cross my right toes over my left leg here, and then I can stay here, andthe reason I stay here is not just to be cute and fun in this ninja pose, but to reallygauge my hips and shoulders. So right toes touching the earth, I'm going to pull my righthip down. Fingertips are pointing up towards the sky.I'm going to pull my right shoulder down. So there's a tendency to kind of do this.I'm really low on my eagle.

 I'm all twisted up. But given that this is Foundations ofYoga, we're really going to consider our foundation and then you're going to really be able tosoar in this Garudasana, with practice. I go from my Kiai V here. I cross my right toes.Again, pull the right hip crease down, and pull the right shoulder down. Nice. And ifyou're new to the shape, this could be where you kind of stop today and go, "All right,I'm really going to work with integrity, pulling that right hip crease down, keeping an awarenessto the sole of my left foot, and then pulling that right shoulder down, lifting up throughthe sternum," okay? To go a little deeper, we might continue the wrap of the arms around.Palms come together but not at the sacrifice of these shoulders being kind of in line,in alignment. So keep that right shoulder down and then maybe l lift my right toes upand maybe, just gonna fix my mic here, maybe i wrap my right toes all around, but again,not at the cost of this hip rocking forward. So I'm going to imagine an imaginary thumbpulling my right hip crease down. So again, I may just stay here with the right toes onthe ground, and this kind of awesome Kiai V here so that i can practice leveling theshoulders and leveling the hips, and still really connected to my standing leg in a nice,really strong, just integrated way.
 So what I'm getting at is we're not kind ofgetting into the pose and then holding on for dear life. We're getting into the posein a way where we're fulling integrated. All those intrinsic muscles are going along forthe ride. I'm connected with my breath. And yeah, from there, Eagle pose, you can reallysoar high, fly high with the breath. So if we are able to wrap the palms and we are ableto wrap those toes, then we're just going to keep a constant awareness of the hips andshoulders. Wherever you are, we're all going to bring our awareness now back to the breath,and then pay attention to what's going on in the pelvis. So there might be a tendency,although this is an awesome kind of full variation of Eagle, we're going to keep it nice andstacked today. So just notice what's going on in the pelvis and lengthen the tailbonedown and find that lift up through the heart again, the sternum.

 Then you might take yourgaze from the video now and focus your gaze just past your nose here, finding a soft gaze,or we call this focus Drishti in Sanskrit, down past the nose. So the heart is liftingup, the shoulders are grounding down, the fingertips might reach up, and the elbows,nice integrated moment here, so we're not just reaching forward, but we're finding thebalance between this lift and lengthen and this grounding down. Take one more breath wherever you are. Youmight challenge yourself by sinking in a little deeper. If you are further along in the practice,you know there are variations of Garudasana, Eagle, Sleeping Eagle, that you can play with.But wherever you are, let's take one more full, buoyant breath, and then we'll release.Unravel the arms. Unravel the legs. Press into both feet evenly. And let's inhale. Reachthe fingertips up towards the sky, full body stretch, and then exhale, let it go, backto mountain. And let's try the same thing on the other side. So we spread awarenessthrough the feet, and we're going to bend the knees generously again, just kind of softlycoming into a bend. So there is this thing of kind of rushing. It's the same thing whenwe look at the foundations of tree pose. If you just dump the weight into your right foot,kind of into your right hip, and then build the pose from there, you're really puttinga lot of undue pressure on the joints, a and b. It's going to be harder to be this buoyant,free, beautiful, find your energy, your prana, your kundalini vibes, or whatever in yourposture, if you're not connected. So really slow it down and let's play herewith the process, I guess, is what I'm trying to say. Bend the knees. We find this comfortableseat here. It's not comfortable. And we find a little seat and we find a place of easehere, I should say. And we reach the fingertips forward once again. Take a deep breath in,long breath out as you ground down through the shoulders, and remember that reach andpull. See if you can find that movement as we plug the shoulders in and lift the heartup. This time we'll draw the left fingertips down, so left arm comes underneath the rightand once again, we hook the elbows and lift up. Okay, this is going to be a little differentfor everyone, right? just find what feels good here. And we're going to start payingattention to the shoulders. So left arm underneath, and this time we keep this energetic liftup through the center channel as we peel up through the left foot. We squeeze the leftknee up and we cross it over, so we're here, and here. Left toes touch the earth, and wenow bring our awareness to those hips creases again. So you might imagine again pullingthat left hip crease down. We might sink a little deeper, lengthening the tailbone downtowards the earth, and we're here, playing with the shoulders.
 So again, if you're starting to torque, thisis really not the Eagle we're looking for, kind of holding on for a wing and prayer,Eagle wing and a prayer. So you might just stay here, leveling the hips and levelingthe shoulders. If you feel like you can play with that, even wrassle with it is good, whilestill bringing the palms around, even if they don't touch, you can still play with continuingthis twist around, you might do that. And the same thing with the toes, but we're justgoing to play here, finding the breath and finding a softness, paying attention to thehips, head over heart, heart over pelvis here as we lift the fingertips up maybe on thisvariation. And once again, when we're ready, taking our focus from the video, and maybebringing it into a softer gaze of focus down past the nose line here. We breathe into thebelly, stretching and strengthening the lower body as we lift the heart up, Garudasana,Eagle pose.

 pose. Awesome. Just notice how you feel. Noticethe differences between the right leg and the left leg. Shake it off if you need tohere. Shake it off. Taylor Swift shout out. Only in my yoga videos, right? We take a secondto close the eyes. Seriously, take your gaze off the video. Maybe draw your attention inward.Notice your breath. Open the palms. Life is good. We take a deep breath in, and exhale,let it go. All right, awesome work, my friends. So thatwas Eagle pose. If you're craving more foundations of yoga, I just wanted to tell you, a couplevideos that you might want to try after this, if you have some time, that will go good withyour Eagle pose. You might try Tree pose.

 You might try Recline Twist. And i think thatactually Wind Relieving pose would be a fun thing to end with. So if you wanted to kindof couple up a couple of foundations, that was redundant, then that might be a fun placeto go after Garudasana. And i will raise you up, on eagles' wings... Name all the songsyou know with eagles in them down below.

 

 Thanks, my friends.

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