Eagle Pose

Garurasana

(right and left)

At the same time, bring arms out sideways and right leg out to the right side.

Wrap right arm under left arm, crossing at the elbows and wrists, palms together, thumbs directly in front of the face in cross position and simultaneously cross right leg over left at femur and behind at tibia.

Hook foot around with big toe at inside ankle-bone.

Sit down until hips are slightly above height of knees.

Push knees against each other in opposite directions.

Compress abdominal wall. Maintain slight curve in lower spine.

Arch back, lift chest.

Wrist, elbows, knees and ankles all in line at midline of body.

Fingers below nose. Uncross arms and legs at same time, returning arms overhead and feet together side by side.

At the same time, bring arms out sideways and left leg out to the left side.

Wrap left arm under right arm, crossing at the elbows and wrists, palms together, and thumbs directly in front of the face in crossed position.

Simultaneously cross left leg over right leg at upper leg and hook foot around with big toe at inside ankle-bone.

Sit down until hips are slightly above height of knees.

Push knees against each other in opposite directions.

Compress abdominal wall.

Maintain slight curve in lower spine. Arch back, lift chest.

Wrist, elbows, knees and ankles all in line at midline of body.

Fingers below nose. Uncross arms and legs at same time, bringing arms together overhead and then down to sides of the body.

Bring feet together side by side.