Two poses for today are Eagle and Warrior 3 Yoga Poses

Eagle and Warrior 3 Yoga Poses

Eagle Pose

In Indian mythology, Garuda is the king of the birds and is one of the three principal animal deities, along with Ganesha, the elephant-headed god, and the monkey god, Hanuman. Garuda is associated with Vishnu, the preserver god of the great trinity. He is known as a bringer of justice possessing supreme intelligence. The tradition of Garuda spreads far from India so much so that it is the national symbol in Thailand and Indonesia, as well as being a very prominent figure in all Buddhist countries. Its agility and sharpness of mind and the balancing of the wind by both wings in action are all mimicked by this unique asana.

Steps

• Feet parallel, legs straight, knee joints unlocked.
• Stand stable on the left leg, and bend the left knee. Lifting the right leg, place the right thigh onto the left thigh. Wrap the right lower leg as far as possible around the left calf.
• Lift the left upper arm parallel to the floor, in front of the body. Raise the left forearm so it points straight upward. Move the right upper arm under the left, and wrap the right forearm around the left.
• Index and middle finger of the right-hand catch hold of the left thumb, which is pointing upward.
• The arms are then brought forward and downward to the level of the eyes so that one can just look over the tips of one’s own fingers.
• Keep the spine vertical, avoiding the tendency to lean forward.
• Draw the right side of the pelvis backward, so that the hips remain squared, without any rotation, twisting, or tilting.
• The head is in line with the spine in a neutral position. The eyes are open, with the gaze firmly fixed on a spot up front, at the level of the forehead.
• Firstly, unwrap the legs to come to a stable standing position on both legs. Secondly, the arms are unwrapped and the eyes are closed for the awareness phase.

Benefits

• Strengthens the leg muscles.
• Loosens the joints of legs and arms.
• Tones the nerves of the limbs.
• Activates prana in Sushumna Nadi, redirecting vital and sexual energy to the brain
• Harmonizes the mind, increases intelligence, and concentration.

Warrior 3 Yoga Pose

Warrior III pose (Virabhadrasana III) is also commonly known as Airplane pose.  The combination of balancing on one leg while trying to find my center of gravity, keeping your core engaged, and breathing at the same time make it a difficult pose.

Steps

1. Begin standing in Mountain Pose (Tadasana), with your feet separated hip-distance apart and parallel to one another. Spread your toes wide and ground down through all four corners of your feet — the big toe mound, pinky toe mound, and the two outer edges of the heels.
2. Inhale to reach your arms up overhead, and as you exhale, begin to extend your right leg straight back behind you as you shift your weight into your left foot and leg.
3. Keep the right foot flexed and active (toes pointing down), and find a strong line of energy along the right leg and out through the right heel.
4. Lift the inner line of the right thigh higher, and drop the right hip down to ensure it remains level with the left.
5. Engage the left quadricep to keep the standing leg strong without locking and/or hyperextending the left knee. Straighten both legs as much as possible.
6. Move toward bringing the torso parallel to the floor. Tone the core and keep the low belly in to create more stability in your upper body.
7. Keep the gaze down and the neck in a relaxed, neutral position. Remain the pose anywhere from 5 to 10 breaths.
8. To come out of the pose, slowly bring the right foot back to meet the left and raise the torso to a vertical position. When ready, repeat on the other side.

Benefits

• Warrior III pose is a strong, active pose that strengthens the ankles and legs, tones the muscles of the abdomen, and offers a stretch through the chest, shoulders, and hamstrings.
• This pose also helps to improve balance and coordination and can assist with posture and general proprioception.