* Let us have a look at some of the steps listed below of the eagle yoga pose:
# Cat Pose (Marjrasana):
Step 1: Start this yoga exercise by getting into a cat pose by getting onto all your fours. The spine should be straight.
Step 2: Now lift the right leg out towards the back and lift the right hand up. Exhale and bring the hand and leg close to each other and inhale while moving them out.
Step 3: Repeat this exercise with the other side too. Relax
# Downward dog to Lunge (Ashwasanchalana):
Step 1: Start by getting into the downward dog position.
Step 2: Now lift the right leg up high and then get it forward between the hands.
Step 3: Then pulse the left leg 3 times. Keep repeating this process for 10 times on one side. Inhale lift and exhale pulse down.
Step 4: Repeat this on the other side too for 10 counts and come back to the downward dog position.
# Hip Rotation and Tree (Vrikshasana):
Step 1: Start by standing with your legs close to each other.
Step 2: Now rotate the right leg in circular motions. Inhale while opens the leg and exhale when you put the foot down.
Step 3: Repeat this exercise for 20 counts and place the same foot onto the left thigh. Now raise your hands towards the ceiling so that you come to the tree pose. This is a balancing pose. Inhale and exhale properly.
Step 4: Repeat the same process with the other leg and relax.
# Standing to leg raise:
Step 1: start by standing with your legs hip width distance apart.
Step 2: Now raise your hands to the ceiling and then bend down to the floor. Then lift the right leg up and get it back down.
Step 3: Stand up straight and repeat the same process. Remember to inhale while lifting and exhale while lowering the body. Once done lift the leg up with the hands placed on the floor for 10 seconds.
Step 4: Continue this exercise for 10-20 times and relax.
Step 5: Repeat the same process with the left side. Once you are done let the leg be raised and toes pointing out and hands placed on the floor for 10 seconds.
# Goddess Squats:
Step 1: Start by standing straight with legs shoulder width apart.
Step 2: While inhaling lift the hands over the head and while exhaling bend the knees and go down. Your hands too should come down while squatting down.
Step 2: Repeat this process for 30 counts and relax.
Step 3: Once 30 counts are over, begin to pulse in the same position for 10 times. Now relax.
# Lying down single leg raises (Uttanapadasana):
Step 1: Begin this yoga pose by lying down straight on your back on a yoga mat.
Step 2: Now lift your right leg up towards the ceiling and see to it that the knee is not bent during this process.
Step 3: As you exhale get the leg down to 20%. Then inhale and rise up.
Step 4; Repeat for 10-20 times and relax.
Step 5: Once you are done, bend your knee and push your leg forward. Exhale to push forward and inhale to get it back.
Step 6: The next variation is that your will lift the same leg up, down and then fold. Inhale, exhale down and then fold. Relax.
Step 7: Repeat the same process with the other leg and relax.
# Pawanmuktasana:
Step 1: Lie down on your back on the exercising mat.
Step 2: Now lift the right leg up and fold the knee towards the chest.
Step 2: Try and touch the knee to your forehead and stay in the position for 10 seconds and relax.
Step 3: Repeat the same exercise with the left leg and relax.
# Benefits of this yoga pose are as follows:
1. Strong lower body: The eagle yoga pose I designed to strengthen the lower body enabling you to perform tasks better that require heavy weights.
2. Tones hips: This yoga pose tones the thighs and hips beautifully giving them proper shape and definition. It can be considered as yoga for inner thighs as well.
3. Core strength: The eagle pose strengthens your core if performed on a regular basis.
Instructor : Svati Patangay is a certified yoga and pilates instructor and a third degree Reiki healer. She has also successfully healed kids with autism.
She can be reached on:
https://facebook.com/YogicHealers/ Instagram: yogic_healers
Click thumbs up if it was helpful & leave more suggestions for more videos in the comments!
POWER YOGA FOR LOWER BODY WORKOUTS - HIPS & THIGHS yoga poses restorative
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