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TO PRACTICE GARUDASANA (EAGLE POSE)

• Start standing with your feet hip width apart. Bend 

your knees slightly, and shift your weight to your left 

foot. Slowly pick up your right foot and cross your right 

thigh over your left with your right toes towards the 

ground. Bend the top leg a little more to reach your 

toes behind your supporting leg and hook your toes 

around your calf. (If support is needed to balance or you 

can’t hook your toes behind your calf, keep your toes on 

the ground or along the outside of your shin as a sort of 

kick-stand.)

• Raise your arms straight out in front of you and, as 

you bend your arms, place your left elbow into the 

nook of your right elbow. Continue drawing your right 

hand toward your body and wrapping your forearms until your palms connect. 

(If you cannot join your palms without distorting your wrists, keep your hands 

parallel with the backs facing each other). If you feel any pain in your shoulders, 

bring your palms and forearms together in front of you or stack your elbows and 

connect the top of your hands instead of your palms.

• Keep your spine straight over your hips as you gaze softly two to three feet in 

front of you. Continue to reach your fingertips towards the sky, keeping your 

forearms parallel to the floor as you are able. Notice the powerful opening in 

your upper back.

• Stay in this pose for a few breaths, and then repeat on the opposite side.

BENEFITS 

• Strengthens and stretches the ankles and calves
• Releases tension between shoulder blades and across sacrum
• Improves concentration
• Improves sense of balance

Rev. Sundari Jensen serves as a Senior Kriya Teacher at the Center for Spiritual Enlightenment.

Note: Always use your best judgment about which practices are useful for your unique  

situation. Consult with your physician if needed. Study with a hatha yoga instructor for 

more detailed practices.