Garudasana (Eagle Pose)
- First step is to stand in Tadasana. Bending your knees slightly, lifting your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes towards the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
- Second step is to stretch your arms straight forward, parallel to the floor, and spreading your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left and then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor straight. The backs of your hands should be facing each other.
- Third step is to press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling. Take a deep breath.
- Finally, stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Relax and then repeat for the same length of time with the arms and legs reversed.
Here's a challenging variation of Garudasana. From the pose as described above, exhale and lean your torso into a forward bend, pressing the forearms against the topleg thigh softly. Hold for a few breaths, then come up with an inhalation. Relax and then repeat on the second side.
- Strengthens and stretches the ankles and calves
- Stretches the thighs, hips, shoulders, and upper back
- Improves concentration
- Improves sense of balance
Mooladhara chakra which is situated in the perineum in the male body and cervix in the female body.