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Hey, everyone.
Welcome to Yoga With Adriene,

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Foundations Yoga.

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Today we're gonna learn
Garudasana or Eagle Pose.

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This is a request I get a lot
and it's a great one because,

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especially for a beginner,

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this pose can look 
like a pretzely yoga pose

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that you just don't
even want to mess with.

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But it's really fun and it has
a lot of therapeutic benefits.

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You're probably going to come
across it in a Hatha yoga class,

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in a public class.

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So it's a really
fun one to learn,

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and if you like the Eagle,
like I do,

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then it always
feels good to practice.

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What can I say?
I like the Eagle.

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Eagle is actually a
special symbol in my family,

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so shout out to the
Martinez family here.

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Alright, let's hop on the
mat and learn Garudasana.

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(upbeat music)

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Alright, so we're going
to begin standing today,

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and feet hip width apart.

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Just need a second to
bend the knees generously,

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send the
hip bones way, way back.

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We're just gonna
do a little squat here,

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sending the fingertips forward,

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spreading awareness through
all four corners of the feet,

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just kind of gearing up so

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we're not going to
Eagle pose just yet.

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And this is an attractive 
pose to demonstrate. No.

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I'm just gonna take a second
here to just bring awareness

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to the weight
distribution in my feet,

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to send my sit bones back,
fingertips forward.

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The legs get a
little wake up call,

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a little charge.
And then last but not least,

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I'm gonna bring awareness
to my belly and my ribcage,

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just kind of drawing energy in
as I send the fingertips out.

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So this is actually
a great workout here,

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a little squat.

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Take a deep breath in.

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Maybe you sink a little lower,
lift your toes,

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spread awareness through
all four corners of the feet.

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And then on an exhale,
tuck the pelvis.

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Should feel good.

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And release the
fingertips down. Woo.

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Awesome. Now we're gonna
bring the feet together.

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Maybe keeping just
a little bit of space,

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like almost a
thumbprint's worth of space,

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between the heels.

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Once again,
bend the knees generously.

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We're gonna come
to an Utkatasan,

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setting the sit bones back,
fingertips forward.

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We actually have a Foundations
of Yoga for Utkatasana,

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Chair Pose, but we're just kind 
of checking in with the legs.

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And once again,
lifting the toes.

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Connecting to
the foundation here,

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which is the
soles of the feet, right?

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Drawing energy up from there.

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Take a deep breath in.

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Maybe sink a little lower.

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Inhale in.

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And exhale.

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Should feel awesome
to press into the earth.

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Tuck your pelvis and find
that lift up through the heart,

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and the crown of the head.

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Great. We take just
a pause here in Mountain.

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And then we're going to
send the fingertips forward

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and explore Garudasana.

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So right away, again,
foundations of yoga,

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we're really
breaking it down here.

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I'm going to reach
the fingertips forward.

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In fact, I'll turn again profile

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so you can see
this in my shoulder blades.

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I'm gonna reach,
reach, reach forward,

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spreading my shoulder
blades left to right.

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Reach, reach, reach.

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Then I'm gonna loop my
shoulders and plug them in.

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Keep reaching energy
forward through the fingertips,

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but we're gonna
come from this like,

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"Gimme, gimme, gimme" shape

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to looping the shoulders
and kind of plugging

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the shoulder blades in 
and together and down.

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So again, you can see this.

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I'm going from reaching here,
to looping the shoulders,

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finding this lift
through the sternum,

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and a bit of
poise comes to my shape.

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And it feels good,
feels active.

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Excuse me, allergies.
Good ol' Austin allergies.

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Looping the shoulders down,
finding that lift in the heart.

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Stay here.

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Take a deep breath in,
long breath out.

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And we're gonna find
a soft bend in the knees.

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So you don't have
to go into a big,

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generous bend,
just a soft bend here.

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And again, we remember
that squat as we really spread

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awareness through
the soles of the feet.

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Now we're gonna drop the
right arm underneath the left,

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and then we swing the

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fingertips up to kind of
come into this hi-ya pose,

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so the elbows
are hooked here.

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We kind of come into
this ninja posture here.

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And I remember to
sink my hips a little bit.

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Great. So from here,
stay at this V.

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I'm going to peel
my right toes up,

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cross my right toes
over my left leg here.

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And then I can stay here,
and the reason I stay here is

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not just to be cute and
fun in this ninja pose,

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but to really gauge
my hips and shoulders.

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So right toes
touching the earth,

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I'm gonna pull
my right hip down.

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Fingertips are
pointing up towards the sky.

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I'm gonna pull
my right shoulder down.

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So there's a
tendency to kind of do this.

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I'm really low on my Eagle.
I'm all twisted up.

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But given that this
is Foundations of Yoga,

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we're really gonna consider
our foundation and then you're

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gonna really be able
to soar in this Garudasana,

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with practice.

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I go from my hi-ya V here.

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I cross my right toes.

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Again, pull the
right hip crease down,

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and pull
the right shoulder down.

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Nice. And if
you're new to the shape,

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this could be where you
kind of stop today and go,

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"Alright, I'm really
going to work with integrity,

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"pulling that
right hip crease down.

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"Keeping an awareness to
the sole of my left foot,

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"and then pulling
that right shoulder down,

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"lifting up through
the sternum." Okay?

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To go a little deeper,

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we might continue the
wrap of the arms around.

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Palms come together but
not at the sacrifice of

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these shoulders being
kind of in line, in alignment.

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So keep that right shoulder down

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and then maybe I lift
my right toes up and maybe,

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just gonna fix my mic here,

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maybe I wrap my
right toes all around,

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but again, not at the cost
of this hip rocking forward.

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So I'm gonna imagine 
an imaginary thumb

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pulling my 
right hip crease down.

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So again, 
I may just stay here

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with the right toes 
on the ground,

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and this kind of
awesome hi-ya V here

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so that I can practice

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leveling the shoulders
and leveling the hips,

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and still really connected
to my standing leg in a nice,

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really strong,
just integrated way. Right?

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So what I'm getting at is we're
not kind of getting into the

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pose and then
holding on for dear life.

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We're getting into the pose in

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a way where we're
fulling integrated.

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All those intrinsic muscles
are going along for the ride.

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I'm connected with my breath.

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And yeah,
from there, Eagle Pose.

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You can really soar high,

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fly high with the breath.

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So if we are able 
to wrap the palms

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and we are
able to wrap those toes,

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then we're just gonna keep a

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constant awareness of
the hips and shoulders.

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Wherever you are,
we're all going to bring our

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awareness now
back to the breath,

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and then pay attention to
what's going on in the pelvis.

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So there might be a tendency,

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although this is an awesome
kind of full variation of Eagle,

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we're gonna keep it
nice and stacked today.

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So just notice what's going on

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in the pelvis and lengthen
the tailbone down

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and find that lift up through
the heart again, the sternum.

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Then you might take your 
gaze from the video now

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and focus your gaze 
just past your nose here.

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Finding a soft gaze,

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or we call this
focus Drishti in Sanskrit,

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down past the nose.

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So the heart is lifting up,

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the shoulders
are grounding down,

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the fingertips might reach up,

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and the elbows,
nice integrated moment here.

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So we're not just
reaching forward,

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but we're finding the 
balance between this lift

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and lengthen
and this grounding down.

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Take one more
breath wherever you are.

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You might challenge yourself
by sinking in a little deeper.

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If you are further
along in the practice,

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you know there are
variations of Garudasana,

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Eagle, Sleeping Eagle,
that you can play with.

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But wherever you are,

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let's take one more
full, buoyant breath.

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And then we'll release.

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Unravel the arms.
Unravel the legs.

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Press into both feet evenly.

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And let's inhale, reach the
fingertips up towards the sky.

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Full body stretch.

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And then exhale,
let it go.

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Back to Mountain.

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And let's try the same
thing on the other side.

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So we spread
awareness through the feet,

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and we're going to bend
the knees generously again,

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just kind of softly
coming into a bend.

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So there is this
thing of kind of rushing.

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It's the same thing when we

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look at the
Foundations of Tree Pose.

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If you just dump the
weight into your right foot,

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kind of into your right hip,

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and then build
the pose from there,

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you're really putting a lot
of undue pressure on the joints, A

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and B, it's going to be
harder to be this buoyant,

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free, beautiful,
find your energy,

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your prana,
your Kundalini vibes,

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or whatever in your posture,

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if you're not connected.

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So really slow it down and

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let's play here with the process,

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I guess,
is what I'm trying to say.

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Bend the knees.

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We find this
comfortable seat here.

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It's not comfortable.

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And we find a little seat and
we find a place of ease here,

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I should say.

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And we reach the
fingertips forward once again.

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Take a deep breath in,

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long breath out as you ground
down through the shoulders,

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and remember
that reach and pull.

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See if you can find
that movement as we

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plug the shoulders in 
and lift the heart up.

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This time we'll draw
the left fingertips down,

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so left arm comes underneath
the right and once again,

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we hook the
elbows and lift up.

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Okay, this is gonna be a little 
different for everyone, right?

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Just find what feels good here.

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And we're gonna start paying
attention to the shoulders.

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So left arm underneath,

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and this time we keep this
energetic lift up through the

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center channel as we peel
up through the left foot.

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We squeeze the left
knee up and we cross it over.

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So we're here, and here.

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Left toes touch the earth,

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and we now bring our awareness
to those hips creases again.

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So you might imagine again

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pulling that
left hip crease down.

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We might sink a little deeper.

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Lengthening the
tailbone down towards the earth.

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And we're here,
playing with the shoulders.

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So again,
if you're starting to torque,

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this is really not the
Eagle we're looking for,

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kind of holding on
for a wing and prayer,

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(snaps) Eagle wing and a prayer.

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So you might just stay here,

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leveling the hips and
leveling the shoulders.

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If you feel like
you can play with that,

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even wrestle with it is good,

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while still
bringing the palms around,

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even if they don't touch,

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you can still play with
continuing this twist around,

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you might do that. 
And same thing with the toes,

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but we're just gonna play here,

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finding the breath
and finding a softness,

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paying attention to the hips,

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head over heart,
heart over pelvis here as we

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lift the fingertips up
maybe on this variation.

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And once again,
when we're ready,

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taking our
focus from the video,

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and maybe bringing it into a

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softer gaze of focus
down past the nose line here.

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We breathe into the belly.

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Stretching and strengthening

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the lower body as
we lift the heart up,

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Garudasana, Eagle Pose.

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We inhale,
lift the fingertips up.

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Exhale, ground down.

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Maybe you sink a little bit
deeper into that standing leg.

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If you want to take a variation 
here now, if you're like,

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"I did it all on one side.
I'm gonna try it on the other,"

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maybe you go ahead and practice
a little, playtime here.

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But otherwise,
work on your breath.

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And if you have to come out
of it and in and out of it,

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this is the time to play,
so rock on.

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So the thing about
Eagle is we kind of just…

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I speak from my own experience.

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We kind of just
wrap into a tight.

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Trying to master the shape

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rather than build the
process and the experience.

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And the more you kind
of focus on the process,

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the richer the
experience is gonna be,

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especially when you're in
public class and this comes up.

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So wherever you are,

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take one more deep breath in
and then we'll use the exhale

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to unravel the
arms and the legs,

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press into both feet firmly.

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And again,
we'll reach up nice and tall,

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maybe slight back bend
this time if it feels right.

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And then we'll exhale
back to Mountain pose.

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Awesome.
Just notice how you feel.

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Notice the differences between
the right leg and the left leg.

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Shake it off if
you need to here.

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Shake it off.

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Taylor Swift shout out.

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Only in my yoga videos, right?

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We take a second
to close the eyes.

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Seriously, take your
gaze off the video.

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Maybe draw your
attention inward.

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Notice your breath.
Open the palms. Life is good.

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We take a deep breath in.

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And exhale, let it go.

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Alright, awesome work,
my friends.

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So that was Eagle Pose.

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If you're craving
more Foundations of Yoga,

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I just wanted to tell you,

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a couple videos that you
might want to try after this,

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if you have some time,

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that will go good
with your Eagle Pose.

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You might try Tree Pose.

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You might try Recline Twist.

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And I think that
actually Wind Relieving Pose

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would be a
fun thing to end with.

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So if you wanted to kind of

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couple up a
couple of foundations,

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that was redundant,

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then that might be a fun
place to go after Garudasana.

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And I will raise you up
on eagles' wings.

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Name all the songs you know
with eagles in them down below.

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Thanks, my friends. I love doing
Foundations of Yoga with you.

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Leave questions, comments below.
I really like tending to the

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foundations questions so that
we can all grow our practice

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to be really strong,
and happy, and healthy.

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Alright?
Find what feels good.

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I'll see you next week.

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Namaste.

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(upbeat music)