Eagle is a challenging balancing posture which builds lower body strength, increases concentration and coordination, and opens the hips and shoulders. From the mountain with both arms raised, exhale and wrap the left arm under the right, bend the elbows and bring the palms together with the thumbs crossed. Gently pull the elbows down, working on bringing the fingertips below the level of the nose. Exhale and bend both knees squatting down and back as in standing squat pose. Shift your weight to the right foot. Inhale and lift the left up, crossing it over the right knee and wrapping it around the right leg. Bring the left toes behind the right ankle. Stare at one point on the floor or on the wall in front of you for balance. Keep the knees and elbows in line under the nose. Press the shoulders back to keep from leaning forward. Breathe and hold for 2-6 breaths. To release: inhale and uncross the arms and legs, lifting both arms up towards the ceiling, placing both feet back on the floor in mountain pose. Repeat on other side. Hold thumb or wrist of opposite hand or interlace fingers together. Recent or chronic injury to the knees, hips, arms or shoulders. mountain, standing squat.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.