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Vinyasa Yoga Sequence: Peak Pose Yoga Sequence - Eagle Pose (Garudasana)

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Vinyasa Yoga Sequence: Peak Pose Yoga Sequence - Eagle Pose (Garudasana): Yoga Poses, Cues, Steps, and Breathing instructions

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  • Constructive Rest Arms Overhead Pose (Savasana Variation Arms Overhead Bent Legs Pose)
    A. Start to relax and connect with the body, as you lie down in Constructive Rest Arms Overhead Pose.

    B. Using the Ujjayi breathing technique, go with the practice for about 8 rounds.

    C. Watch the abdomen and the chest move as the Ujjayi Pranayama breathing is done.

    D. A great way to begin the practice to just surrender to the mat and the yoga practice.

    E. Unwind, breathe, connect and relax as you stay in this posture.
  • Cycling Pose Bent Knee (Pada Sanchalanasana Bent Knee)
    A. Release and begin with Cycling Pose Bent Knee.

    B. Inhale, raise the right foot off the floor, bend the knee and bring it to the chest, and then raise it to 90 degrees and go in a circular movement.

    C. While the right leg is off the floor, the left leg follows the opposite pattern.

    D. Warms the hips, hamstrings, quadriceps, and the feet, preparing for Eagle Pose with Pada Sachalanasana Bent Knee.

    E. Repeat this for 12 rotations with 15 breaths. Ensure the breathing and the cycling movement are in sync.
  • Supine Windshield Wiper Twist Pose
    A. Release to relax in Constructive Rest Arms Overhead Pose for 1 breath.

    B. Inhale, bring the knees towards the floor to lie down in Supine Windshield Wiper Twist Pose, with arms up and bent.

    C. Placing the knees towards the right side on the floor, breath and stay for 6 breaths. The coordination of the stretch and the breath should be perfect.

    D. Inhaling place the knees on the floor, exhale completely thereafter. Inhale and exhale while in posture.

    E. Stay for 6 breaths, and with exhalation open the hips more increasing the distance between the thighs.

    Warm up is very important, as in this posture the hips open up along with the quadriceps. Notice the internal and external rotation of the hips here.
  • Reclined Half Cow Face Pose (Supta Ardha Gomukhasana)
    A. From Supine Windshield Wiper Twist Pose release the left leg and bring it crossing over the right thigh.

    B. Inhale, and place the left foot on the right side on the floor in Reclined Half Cow Face Pose.

    C. Exhale completely and begin the inhaling and exhaling to remain in this posture for 6 breaths.

    D. Exhale and bring the left foot closer towards the hips and feel the stretch around the left gluteus and the left side back.

    E. Stay to stretch and open the hips here for about 6 breaths.

    Notice the internal and the external rotation of the hip of the left and the right thigh respectively. Both of these will help to open the hips and the inner thighs for Eagle Pose.
  • Reclined Big Toe Pose B (Supta Padangusthasana B)
    A. Inhale, and raise the right leg to hold the toe while taking it towards the left side in Reclined Big Toe Pose B.

    B. Straighten the other leg out while holding the toe of the right foot.

    C. Exhale completely extending the right leg while feeling the stretch at the right gluteus and left inner thighs.

    D. Stay stretching as you exhale for about 6 breaths.

    E. You could also practice this in another variation, which is holding the right foot and placing it on the floor on the right side at shoulder level. Practicing the external rotation becomes essential before you do the internal rotation of the hips.

    F. Both methods you could hold of 3 breaths using the breathing to take the stretch deeper.

    Notice how the hips feel different in both the internal and the external rotation of the hips
  • Reverse Pigeon Pose (Sucirandhrasana)
    A. In a flow, bring the left foot to be placed over the right knee, while releasing from Reclined Big Toe Pose B.

    B. Raise the right foot off the floor and come to Sucirandhrasana, with an inhalation. Exhale, to press the thighs closer to you.

    C. Inhale, hold the thigh and exhale, to press the thigh close to you. Inhale and bring the leg down and repeat this 6 times along with the breathing.

    Notice the stretch around the hamstrings and the inner thighs, all of which will also be felt during the practice of Eagle Pose.
  • Supine Spinal Twist Eagle Legs Pose (Supta Matsyendrasana Garuda Legs Asana)
    A. From Sucirandhrasana, interlock placing the left thigh on the right and bring the knees towards the right side on the floor in Supine Spinal Twist Eagle Legs Pose.

    B. In a flow, take the interlocked legs as you inhale and while placing the thighs down on the floor towards the right, you exhale.

    C. Stay feeling the inner thighs contract while in this posture for about 6 breaths. You could release and repeat this to go dynamic to gain the flexibility of the hips and the knees.

    Notice the contraction of the inner thigh muscles along with the stretch of the gluteus of one side. It is always important to open the hips to both the internal and external rotation yoga poses, but it always starts with the external practice.
  • Reclined Cow Face Pose (Supta Gomukhasana)
    A. To complete the supine practice of warming and opening the hips, from Supine Spinal Twist Eagle Legs Pose, come to Reclined Cow Face Pose.

    B. Continue with the interlocked thighs, but use the hands to pull or hold the legs at the ankles for better support.

    C. Exhale and press the interlocked legs towards you feeling the stretch around the hips and the inner thighs.

    D. Keep the back settled on the floor and stay with inhaling and exhaling to maintain the balance here in Reclined Cow Face Pose, for 6 breaths.

    E. Loosen up and stretch with exhalation.

    Notice that the knees may not be one above the other here, but yet this opening of the hips will slowly and eventually bring the alignment perfect. Eagle Pose or Garudasana uses the hips, shoulders, thighs (hamstrings and quadriceps) in a efficient along with balance to just get the perfect posture.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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