“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>
Heading out the door? Learn this text on the brand new Outdoors+ app out there now on iOS gadgets for members!
>”,”identify”:”in-content-cta”,”sort”:”hyperlink”}}”>Obtain the app.
There’s one thing particular about how working towards Eagle arms brings each depth and ease to the second and helps us really feel each grounded and expansive.
Bodily, Eagle arms stretch the higher again, shoulders, and traps whereas additionally partaking the arms and core, making a stability of launch and power. However past the bodily, there’s symbolic richness to this form. Eagle arms additionally signify self-love, safety, and self-prioritization. Hugging ourselves on this vogue will be an act of nurturance, and as a trainer, it’s highly effective to see college students ease into their very own embrace.
Eagle arms will be seamlessly integrated into totally different poses early at school to foreshadow Eagle Pose (Garudasana) later within the sequence, and since the form is dynamic, it leaves a lot area for creativity in sequencing!
What Is Foreshadowing in Yoga?
First, let’s speak about what foreshadowing is. Foreshadowing in yoga is when a trainer introduces small components of a posh pose, transition, or factor early at school to familiarize college students with what they’ll expertise later within the sequence.
That is totally different than merely warming up the physique. Foreshadowing strategically prepares college students, bodily and mentally, by introducing the important thing shapes, muscle engagements, and motion patterns they’ll want later at school. You’re giving their physique a preview in order that, once they arrive on the larger pose, it already feels considerably acquainted.
Tips on how to Foreshadow Eagle Arms
When introducing Eagle arms, I begin early within the sequence with a self hug. This instantly creates a way of consolation and grounding. Hugging ourselves on this vogue generally is a profound act of nurturance, and as a trainer, it’s highly effective to see college students ease into their very own embrace. You possibly can introduce this in Sukhasana, Supine Twists, Low Lunge, Knee Stand, Gate Pose, Half Cut up, and maaaaany extra poses.
As we come into that first hug, I additionally train. I hold college students in that place for about 5 breaths whereas I cue what to really feel for and learn how to discover that. I discover that utilizing cues corresponding to “draw your elbows towards your stomach button as you tuck your chin to your chest” or “gently sway back and forth” assist college students expertise extra softness.
From right here, I slowly construct college students towards the total Eagle arm bind, holding the motion exploratory to allow them to really feel the development of their our bodies. I say issues corresponding to, “Keep right here if this feels good. If you happen to’re craving extra exploration, start to straighten each forearms up towards the ceiling. Chances are you’ll faucet the again of your hand in your reverse wrist, or see in case you have area to wrap your wrists to seize maintain of your reverse thumb.” This gradual and aware construct makes Eagle arms accessible and welcoming somewhat than restrictive or forceful.
Relying on the intention and theme of the category, I generally hold Eagle arms as a thread woven all through your complete circulation or I would use it as a lead-in to our peak pose of Eagle. For a extra introspective class during which the main focus helps college students tune into their very own vitality, Eagle arms can symbolize self-love, safety, and self-prioritization.
For a extra empowering circulation, I faucet into the mythological which means of the pose and discover how Garuda is a fierce, highly effective being in Hindu mythology, the king of birds who symbolizes power, braveness, and the flexibility to rise above obstacles. On this context, whereas college students are in Eagle, I prefer to cue, “Really feel your self underneath stress on this pose. Life needs to knock you down, however you maintain your self up. Really feel the power in your internal thighs holding you lifted, the power in your forearms holding you secure. Breathe and really feel your capacity to remain above problem.”
The next sequence provides college students area to discover the form of Eagle arms in varied contexts earlier than reaching Eagle Pose. The actions create a story of enlargement and launch, permitting college students to bodily and energetically embody the power and style of Garuda.
My Favourite Precursor to Eagle Arms
Certainly one of my go-to methods to introduce Eagle arms early at school is with a breath-driven self-hug. Right here’s how I cue it:
Inhale. Cactus your arms and lean again, broadening throughout your coronary heart.
Exhale. Give your self a hug, proper arm on high. Maintain right here for a number of breaths, feeling your shoulders separate within the again, chin tucked, rounding ahead.
Inhale. Return to cactus arms and lean again.
Exhale. Hug once more, this time with the left arm on high.
Repeat this 4-8 instances to familiarize college students with the feeling of self-hugging earlier than providing the deeper Eagle arms bind as an possibility. I often say, “Keep right here having fun with the hug, or elevate into Eagle arms. You possibly can cross on the wrists for a single wrap or on the elbows for a double wrap. Really feel that very same separation of your shoulders, and a deeper stretch throughout your traps.”
A Yoga Sequence to Take You Into Eagle
Whether or not you employ the next sequence in its entirety or borrow one or two of the actions, these components assist put together the physique—each higher and decrease—to come back into Eagle Pose. It additionally lends intrigue to widespread asanas (postures), makes transitions really feel elegant, and creates a refined but highly effective theme for a category.
Heat-Up (5 breaths every)
Kneeling Cow Face Legs (proper knee behind left)
Cat + Cow With Cow-Face Legs
Baby’s Pose With Cow-Face Legs
Lizard Lunge
Low Lunge with Hug or Eagle Arms
Half Splits
Discover your method to Downward Canine
Repeat the sequence in your left facet.
Circulate (2 to three breaths every)
Excessive Lunge
Standing Cut up
Goddess Pose
Warrior 1 with Eagle Arms (Dealing with the Again)
Humble Warrior with Eagle Arms
Warrior 3 with Eagle Arms
Eagle Pose (5 breaths)
Half Moon (Use a block!)
Dancing Facet Lunge (Skandasana)
Low Lunge Twist (possibility to search out Facet Plank)
Discover your method to Downward Canine
Repeat on the opposite facet.
So subsequent time you step onto your mat, hug your self, breathe deeply, and really feel your wings take flight. Then maintain that area to your college students to do the identical.
“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>
Heading out the door? Learn this text on the brand new Outdoors+ app out there now on iOS gadgets for members!
>”,”identify”:”in-content-cta”,”sort”:”hyperlink”}}”>Obtain the app.
There’s one thing particular about how working towards Eagle arms brings each depth and ease to the second and helps us really feel each grounded and expansive.
Bodily, Eagle arms stretch the higher again, shoulders, and traps whereas additionally partaking the arms and core, making a stability of launch and power. However past the bodily, there’s symbolic richness to this form. Eagle arms additionally signify self-love, safety, and self-prioritization. Hugging ourselves on this vogue will be an act of nurturance, and as a trainer, it’s highly effective to see college students ease into their very own embrace.
Eagle arms will be seamlessly integrated into totally different poses early at school to foreshadow Eagle Pose (Garudasana) later within the sequence, and since the form is dynamic, it leaves a lot area for creativity in sequencing!
What Is Foreshadowing in Yoga?
First, let’s speak about what foreshadowing is. Foreshadowing in yoga is when a trainer introduces small components of a posh pose, transition, or factor early at school to familiarize college students with what they’ll expertise later within the sequence.
That is totally different than merely warming up the physique. Foreshadowing strategically prepares college students, bodily and mentally, by introducing the important thing shapes, muscle engagements, and motion patterns they’ll want later at school. You’re giving their physique a preview in order that, once they arrive on the larger pose, it already feels considerably acquainted.
Tips on how to Foreshadow Eagle Arms
When introducing Eagle arms, I begin early within the sequence with a self hug. This instantly creates a way of consolation and grounding. Hugging ourselves on this vogue generally is a profound act of nurturance, and as a trainer, it’s highly effective to see college students ease into their very own embrace. You possibly can introduce this in Sukhasana, Supine Twists, Low Lunge, Knee Stand, Gate Pose, Half Cut up, and maaaaany extra poses.
As we come into that first hug, I additionally train. I hold college students in that place for about 5 breaths whereas I cue what to really feel for and learn how to discover that. I discover that utilizing cues corresponding to “draw your elbows towards your stomach button as you tuck your chin to your chest” or “gently sway back and forth” assist college students expertise extra softness.
From right here, I slowly construct college students towards the total Eagle arm bind, holding the motion exploratory to allow them to really feel the development of their our bodies. I say issues corresponding to, “Keep right here if this feels good. If you happen to’re craving extra exploration, start to straighten each forearms up towards the ceiling. Chances are you’ll faucet the again of your hand in your reverse wrist, or see in case you have area to wrap your wrists to seize maintain of your reverse thumb.” This gradual and aware construct makes Eagle arms accessible and welcoming somewhat than restrictive or forceful.
Relying on the intention and theme of the category, I generally hold Eagle arms as a thread woven all through your complete circulation or I would use it as a lead-in to our peak pose of Eagle. For a extra introspective class during which the main focus helps college students tune into their very own vitality, Eagle arms can symbolize self-love, safety, and self-prioritization.
For a extra empowering circulation, I faucet into the mythological which means of the pose and discover how Garuda is a fierce, highly effective being in Hindu mythology, the king of birds who symbolizes power, braveness, and the flexibility to rise above obstacles. On this context, whereas college students are in Eagle, I prefer to cue, “Really feel your self underneath stress on this pose. Life needs to knock you down, however you maintain your self up. Really feel the power in your internal thighs holding you lifted, the power in your forearms holding you secure. Breathe and really feel your capacity to remain above problem.”
The next sequence provides college students area to discover the form of Eagle arms in varied contexts earlier than reaching Eagle Pose. The actions create a story of enlargement and launch, permitting college students to bodily and energetically embody the power and style of Garuda.
My Favourite Precursor to Eagle Arms
Certainly one of my go-to methods to introduce Eagle arms early at school is with a breath-driven self-hug. Right here’s how I cue it:
Inhale. Cactus your arms and lean again, broadening throughout your coronary heart.
Exhale. Give your self a hug, proper arm on high. Maintain right here for a number of breaths, feeling your shoulders separate within the again, chin tucked, rounding ahead.
Inhale. Return to cactus arms and lean again.
Exhale. Hug once more, this time with the left arm on high.
Repeat this 4-8 instances to familiarize college students with the feeling of self-hugging earlier than providing the deeper Eagle arms bind as an possibility. I often say, “Keep right here having fun with the hug, or elevate into Eagle arms. You possibly can cross on the wrists for a single wrap or on the elbows for a double wrap. Really feel that very same separation of your shoulders, and a deeper stretch throughout your traps.”
A Yoga Sequence to Take You Into Eagle
Whether or not you employ the next sequence in its entirety or borrow one or two of the actions, these components assist put together the physique—each higher and decrease—to come back into Eagle Pose. It additionally lends intrigue to widespread asanas (postures), makes transitions really feel elegant, and creates a refined but highly effective theme for a category.
Heat-Up (5 breaths every)
Kneeling Cow Face Legs (proper knee behind left)
Cat + Cow With Cow-Face Legs
Baby’s Pose With Cow-Face Legs
Lizard Lunge
Low Lunge with Hug or Eagle Arms
Half Splits
Discover your method to Downward Canine
Repeat the sequence in your left facet.
Circulate (2 to three breaths every)
Excessive Lunge
Standing Cut up
Goddess Pose
Warrior 1 with Eagle Arms (Dealing with the Again)
Humble Warrior with Eagle Arms
Warrior 3 with Eagle Arms
Eagle Pose (5 breaths)
Half Moon (Use a block!)
Dancing Facet Lunge (Skandasana)
Low Lunge Twist (possibility to search out Facet Plank)
Discover your method to Downward Canine
Repeat on the opposite facet.
So subsequent time you step onto your mat, hug your self, breathe deeply, and really feel your wings take flight. Then maintain that area to your college students to do the identical.
