Eagle

Target Areas: Shoulders, upper back, core

Practical benefits: Increase shoulder flexibility to help take pressure out of the chest muscles, increase upper back strength and range of motion, and increase pulling power.

Technique:

1. Start in a standing position with feet together.

2. Swing your (right) arm under your (left) arm, and interlace your fingers. (If you cannot interlace your fingers completely, interlace whatever fingers you can. If you cannot interlace your fingers, press your (right) forearm into the (left) arm just below the elbow.

3. Lift your elbows to shoulder level and press your forearms forward. Keep your hands away from your face. Turn your shoulders to face straight forward.

4. Sit the hips down as low as possible while keeping feet flat on the ground, weight toward the heels.

5. Pick up the (right) leg and wrap it around the (left) leg, wrapping the legs as tightly as possible. Turn the hips so that they face straight forward.

6. Hold for 30 – 60 seconds.

Modifications:

To skip the balance aspect of this pose and focus solely on opening the shoulders, keep both feet on the ground. You can lower the hips (as you would in chair pose) or stay upright in mountain pose.

Tips:

Relax your shoulders, and press your elbows as far forward as possible. It should feel like your shoulder blades are coming apart. This pose is all about stacking: shoulders over hips and elbows over knees.