Garudasana (Eagle Pose)

{"loading":false,"asana_post":{"id":"clfv7p164u1ax0bitu9dvkufn","title":"Garudasana (Eagle Pose)","whatIsTitle":"What is Garudasana (Eagle Pose)?","whatIsBody":{"text":"\\n\\nGarudasana, or Eagle Pose, is a standing yoga pose with twisted arms and legs. This is a standing pose that is balanced on one leg at a time. \\nEagles are considered strong birds with great focus. Similarly, this posture also requires immense core strength and mental consciousness to balance your whole body on one leg. \\nThe more you hold this pose, the more you will feel your ankles, thighs, glutes, knees, core, arms, shoulders, and back start to burn. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/xPJgVLALRSK4GGueZKQx\" alt=\"Garudasana (Eagle Pose)\" title=\"Garudasana (Eagle Pose)\" width=\"600\" height=\"350\"><p>Garudasana, or Eagle Pose, is a standing yoga pose with twisted arms and legs. This is a standing pose that is balanced on one leg at a time.&nbsp;</p><p>Eagles are considered strong birds with great focus. Similarly, this posture also requires immense core strength and mental consciousness to balance your whole body on one leg.&nbsp;</p><p>The more you hold this pose, the more you will feel your ankles, thighs, glutes, knees, core, arms, shoulders, and back start to burn.&nbsp;</p>"},"overview":{"text":"The name Garudasana is a combination of Sanskrit words. '\\nGaruda\\n' means Eagle, and '\\nAsana\\n' means posture or seat.  \\nAccording to Hindu mythology, Garuda is the king of all birds, the enemy of snakes, and a friend of humans. \\nHe is the \\nVaahan\\n (vehicle) of the supreme Hindu god, Lord Vishnu. This king of all birds can carry Lord Vishnu through the sky, never needing to land. \\nIn Hindu culture, you will find two famous scriptures devoted to Garuda. The first is \\nGaruda Purana\\n and the second is \\nGarudopanishad\\n. \\nGarudopanishad \\nis a book about mantras and charms that can heal you from poison. On the other hand, \\nGaruda Purana \\nis one of 18 Mahapurans, including a vast collection of topics, like cosmology, karma, soteriology, and yoga theory. \\nWhereas in the Buddhist culture, eagles are known as a mythical species, and you will find Garuda as a common subject in Buddhist folk art. \\nIn Tibetan Buddhist culture, Eagle is one of the \\nFour Dignities\\n in animals, representing \\nBodhisattva\\n \\n(a monk attaining Nirvana). \\nSanskrit Name:\\n गरुडासन                        \\nPronunciation:\\n \\ngah-roo-DAH-sah-nuh\\nPose Type: \\nStanding Balance Pose       \\nAlso known as: \\nEagle Pose\\nStrengthens: \\nKnees, Ankle, and Calves\\n  \\nStretches:\\n Glutes, Shoulder, Thighs, and Upper Back\\n\\nHealth Benefits of Garudasana\\nImproves posture. \\nEnhances flexibility in the body. \\nStrengthen the knee and elbows. \\nStimulates abdominal organ function. \\nIncrease awareness and mental focus.\\nStrengthens the core and lengthens the legs.\\nImproves blood circulation in the legs, glutes, and arms. \\nBurns excess fat around the legs, glutes, abdomen, and arms.\\nActivates the vertebrate and improves nervous system function. \n\\nWhen to Avoid Performing Garudasana\\nAvoid if you have any injuries. \\nAvoid if you have a severe surgery.\\nAvoid if you have chronic lower back pain. \\nAvoid if you have inflammatory knee or elbow arthritis. \\nAvoid if you are experiencing pelvic or abdominal discomfort. \\nAvoid during pregnancy or if you have sore feet and back pain.\\n","html":"<p>The name Garudasana is a combination of Sanskrit words. &#39;<em>Garuda</em>&#39; means Eagle, and &#39;<em>Asana</em>&#39; means posture or seat.  </p><p>According to Hindu mythology, Garuda is the king of all birds, the enemy of snakes, and a friend of humans. </p><p>He is the <em>Vaahan</em> (vehicle) of the supreme Hindu god, Lord Vishnu. This king of all birds can carry Lord Vishnu through the sky, never needing to land. </p><p>In Hindu culture, you will find two famous scriptures devoted to Garuda. The first is <em><strong>Garuda Purana</strong></em> and the second is <em><strong>Garudopanishad</strong></em><em>. </em></p><p><em><strong>Garudopanishad </strong></em>is a book about mantras and charms that can heal you from poison. On the other hand, <em><strong>Garuda Purana </strong></em>is one of 18 Mahapurans, including a vast collection of topics, like cosmology, karma, soteriology, and yoga theory. </p><p>Whereas in the Buddhist culture, eagles are known as a mythical species, and you will find Garuda as a common subject in Buddhist folk art. </p><p>In Tibetan Buddhist culture, Eagle is one of the <strong>Four Dignities</strong> in animals, representing <em><strong>Bodhisattva</strong></em><strong> </strong>(a monk attaining Nirvana). </p><p><strong>Sanskrit Name:</strong> गरुडासन                        <strong>Pronunciation:</strong> <em>gah-roo-DAH-sah-nuh</em></p><p><strong>Pose Type: </strong>Standing Balance Pose       <strong>Also known as: </strong>Eagle Pose</p><p><strong>Strengthens: </strong>Knees, Ankle, and Calves<strong>  </strong></p><p><strong>Stretches:</strong> Glutes, Shoulder, Thighs, and Upper Back</p><p></p><h2><strong>Health Benefits of Garudasana</strong></h2><ul><li><div><p>Improves posture. </p></div></li><li><div><p>Enhances flexibility in the body. </p></div></li><li><div><p>Strengthen the knee and elbows. </p></div></li><li><div><p>Stimulates abdominal organ function. </p></div></li><li><div><p>Increase awareness and mental focus.</p></div></li><li><div><p>Strengthens the core and lengthens the legs.</p></div></li><li><div><p>Improves blood circulation in the legs, glutes, and arms. </p></div></li><li><div><p>Burns excess fat around the legs, glutes, abdomen, and arms.</p></div></li><li><div><p>Activates the vertebrate and improves nervous system function. <br></p></div></li></ul><h2><strong>When to Avoid Performing Garudasana</strong></h2><ul><li><div><p>Avoid if you have any injuries. </p></div></li><li><div><p>Avoid if you have a severe surgery.</p></div></li><li><div><p>Avoid if you have chronic lower back pain. </p></div></li><li><div><p>Avoid if you have inflammatory knee or elbow arthritis. </p></div></li><li><div><p>Avoid if you are experiencing pelvic or abdominal discomfort. </p></div></li><li><div><p>Avoid during pregnancy or if you have sore feet and back pain.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Garudasana (Eagle Pose)","howToDoBody":{"text":"Eagle Pose can be an overwhelming yoga asana to perform. That’s why we have segmented the whole practice into multiple phases, with a warm-up, steps to get in the main pose, alignment cues, and relaxation. \\n\n\\nFor beginners and intermediate yogis, we have also included some easy modifications and fun variations to try during your Garudasana practice. Let’s get started! \\nPart 1 - Preparatory Poses for Garudasana \\nThe main muscles you need to activate for Eagle Pose are your arms, glutes, calves, knees, and spine. The following are some preparatory poses to warm up all the necessary body parts: \\n1. Tadasana (Mountain Pose) -\\n Also known as Samasthiti, this is a fundamental standing yoga asana practiced for mild activation in the feet, spine, legs, and core. \\n\\nStand straight in the center of your mat with your feet slightly hip-distant apart and parallel to each other. Keep both arms relaxed beside your torso, with both the palms facing toward the front. Hold this stance for 2 to 5 minutes with deep conscious breathing. \\n\n\\n2. Gomukhasana (Cow Face Pose) - \\nThis is a seated cross-legged yoga asana in which the leg formation resembles a cow's face. It’s an excellent hip opener, and it helps to lengthen your spine. Start by sitting upright and cross both your legs so that your knees are stacked on top of one another. \\n\\nTo reach your arms behind, flex one arm up from the shoulder and the other from below on the side of your oblique. Elongate your spine to open your chest, and clasp your fingers behind your back. Hold this pose for 2 to 3 minutes, then alternate the placement of your legs and arms. \\n\\n3. Utkatasana (Chair Pose) -\\n This is the foundation yoga posture for getting into Eagle Pose. Start by standing in Mountain Pose, inhale deep, and keep both legs close.\\n\\nNow, exhale as you bend your knees and move your glutes at the back. Lift your arms overhead and hold this pose for 5 to 10 deep breaths. Keep repeating for 5 to 10 rounds, which will increase the blood flow in your lower body. \\n\\nPart 2: Step-by-Step Instructions to Perform Garudasana \\nThe following are steps to perform Garudasana or Eagle pose: \\nStep 1- \\nStand straight in Tadasana and take a few deep breaths, making sure to relax your body. \\nStep 2- \\nInhale, place both hands on your waist and engage your core muscles. Slightly bend your knees and lift your right foot off the mat. \\nStep 3- \\nNow, wrap your right leg on your left leg and curl your right foot over your left calf muscle to lock your legs completely. \\nStep 4- \\nExhale and lower your glutes towards the ground, like you are doing a narrow squat. \\nStep 5- \\nWhen you feel comfortable, raise both your arms to chest level and bend them from your elbows.  \\nStep 6- \\nKeep breathing gently as you wrap your left elbow over your right forearm and interlock your arms by clasping both palms together. \\nStep 7- \\nFocus on your breath and your gaze to hold this formation here for the next 5 to 10 deep breaths.\\n \\nStep 8- \\nExhale as you release your locked legs and arms. Stand straight for your blood to circulate back and then repeat the same on the other side.\\nBreath Awareness: \\nInhale - \\nWhen you engage your core and lift any one foot off the mat. \\nExhale - \\nAs you lower down after interlocking, and when you finally release the pose. \\nPerformance Duration for Beginners:\\n Hold Eagle Pose for 5 to 10 deep breaths on each side.\\nPerformance Duration for Advanced: \\nHold Eagle Pose for 60 to 90 seconds on each side. \\n\\nPart 3: Things to Keep in Mind\\n\n\\nThe following are some alignment cues that are essential for the safe execution of Eagle Pose: \\nEngage the core: \\nWhen the core muscles are loose, you’ll have a higher chance of becoming imbalanced and getting injured. Make sure your core muscles are super tight while balancing your entire body on one leg.\n\\nOnce you have built a stable foundation with your core strength, engage your ankles, lower back, shoulders, and arms. This will help you hold the pose longer. \n\\nFocus your gaze:\\n Eagles not only have the sharpest eyesight in the whole animal kingdom but they are also estimated to have 4 to 8 times better sight than humans. \\nThis is because eagles are very well-focused, and you have to mimic the same kind of intense concentration to maintain your posture balance. \\nAll balancing yoga poses are best performed with a focused \\nDrishti \\n(Gaze). \\nIn Eagle Pose, your gaze must be focused on the tip of your thumbs, but if this is not possible for some reason, then try to focus your eyes on one point and only at that point until the practice is over. \\n\\nPart 4: Relaxing Poses After Garudasana \\nPractice the below counter yoga poses after Eagle Pose to keep the energy flowing and to release any remaining muscle tension. \\n\\n1. Uttanasana (Standing Forward Bend Pose) -\\n After a long session of Eagle Pose, your spine will need some attention. Start by gently bending your upper body from the torso and reaching for your toes. \\n\\nThis is a full-body stretch, but you will feel a counter stretch in your lower back and hamstrings, providing a soothing sense of release. Hold this pose here for 1 to 2 minutes. This forward bend helps the blood flow back into your head, arms, and shoulders, energizing them again. \n\\n2. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) -\\n From the forward bend pose, widen your legs to more than hip-width apart and perform the same bending action. \\n\\nPlace your hands on the floor and breathe deeply as you hold this pose for a few minutes. This will help you relax your mid-back, neck, and legs even deeper. \\n\n\\n3. Malasana (Garland Pose) - \\n Get into this deep yogi squat to release any leftover tension in your ankles, tailbone, thighs, knees, and pelvic floor. From the wide-legged pose, continue to exhale and pull your glutes close to the ground in a deep squat position. \\n\\nPlace your arms close to your chest in prayer formation and make sure your thighs are pointing out with the resistance of your arms. Hold this pose and breathe deeply until your whole body feels relaxed. ","html":"<p>Eagle Pose can be an overwhelming yoga asana to perform. That’s why we have segmented the whole practice into multiple phases, with a warm-up, steps to get in the main pose, alignment cues, and relaxation.&nbsp;</p><p><br></p><p>For beginners and intermediate yogis, we have also included some easy modifications and fun variations to try during your Garudasana practice. Let’s get started!&nbsp;</p><h3><strong>Part 1 - Preparatory Poses for Garudasana&nbsp;</strong></h3><p>The main muscles you need to activate for Eagle Pose are your arms, glutes, calves, knees, and spine. The following are some preparatory poses to warm up all the necessary body parts:&nbsp;</p><p><strong>1. Tadasana (Mountain Pose) -</strong> Also known as Samasthiti, this is a fundamental standing yoga asana practiced for mild activation in the feet, spine, legs, and core.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:7154,height:4775/UmJG5zR7R4qvewp2Cnke\" alt=\"Tadasana (Mountain Pose)\" title=\"Tadasana (Mountain Pose)\" width=\"600\" height=\"350\"><p>Stand straight in the center of your mat with your feet slightly hip-distant apart and parallel to each other. Keep both arms relaxed beside your torso, with both the palms facing toward the front. Hold this stance for 2 to 5 minutes with deep conscious breathing.&nbsp;</p><p><br><strong>2. Gomukhasana (Cow Face Pose) -&nbsp;</strong>This is a seated cross-legged yoga asana in which the leg formation resembles a cow's face. It’s an excellent hip opener, and it helps to lengthen your spine. Start by sitting upright and cross both your legs so that your knees are stacked on top of one another.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5262,height:3508/Eb3ZBrKxSv6B1w14o7NY\" alt=\"Gomukhasana (Cow Face Pose)\" title=\"Gomukhasana (Cow Face Pose)\" width=\"600\" height=\"350\"><p>To reach your arms behind, flex one arm up from the shoulder and the other from below on the side of your oblique. Elongate your spine to open your chest, and clasp your fingers behind your back. Hold this pose for 2 to 3 minutes, then alternate the placement of your legs and arms.&nbsp;</p><p></p><p><strong>3. Utkatasana (Chair Pose) -</strong> This is the foundation yoga posture for getting into Eagle Pose. Start by standing in Mountain Pose, inhale deep, and keep both legs close.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5062,height:3375/OeoNA3FES1aE7e09daeY\" alt=\"Utkatasana (Chair Pose)\" title=\"Utkatasana (Chair Pose)\" width=\"600\" height=\"350\"><p>Now, exhale as you bend your knees and move your glutes at the back. Lift your arms overhead and hold this pose for 5 to 10 deep breaths. Keep repeating for 5 to 10 rounds, which will increase the blood flow in your lower body.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Garudasana&nbsp;</strong></h3><p>The following are steps to perform Garudasana or Eagle pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Stand straight in Tadasana and take a few deep breaths, making sure to relax your body.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Inhale, place both hands on your waist and engage your core muscles. Slightly bend your knees and lift your right foot off the mat.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Now, wrap your right leg on your left leg and curl your right foot over your left calf muscle to lock your legs completely.&nbsp;</p><p><strong>Step 4-&nbsp;</strong>Exhale and lower your glutes towards the ground, like you are doing a narrow squat.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>When you feel comfortable, raise both your arms to chest level and bend them from your elbows.&nbsp;&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Keep breathing gently as you wrap your left elbow over your right forearm and interlock your arms by clasping both palms together.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Focus on your breath and your gaze to hold this formation here for the next 5 to 10 deep breaths.<strong>&nbsp;</strong></p><p><strong>Step 8-&nbsp;</strong>Exhale as you release your locked legs and arms. Stand straight for your blood to circulate back and then repeat the same on the other side.</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale -&nbsp;</strong>When you engage your core and lift any one foot off the mat.&nbsp;</p></div></li><li><div><p><strong>Exhale -&nbsp;</strong>As you lower down after interlocking, and when you finally release the pose.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Eagle Pose for 5 to 10 deep breaths on each side.</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Eagle Pose for 60 to 90 seconds on each side.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong><br></h3><p>The following are some alignment cues that are essential for the safe execution of Eagle Pose:&nbsp;</p><ul><li><div><p><strong>Engage the core:&nbsp;</strong>When the core muscles are loose, you’ll have a higher chance of becoming imbalanced and getting injured. Make sure your core muscles are super tight while balancing your entire body on one leg.<br></p></div></li></ul><p>Once you have built a stable foundation with your core strength, engage your ankles, lower back, shoulders, and arms. This will help you hold the pose longer.&nbsp;<br></p><ul><li><div><p><strong>Focus your gaze:</strong> Eagles not only have the sharpest eyesight in the whole animal kingdom but they are also estimated to have 4 to 8 times better sight than humans.&nbsp;</p></div></li></ul><p>This is because eagles are very well-focused, and you have to mimic the same kind of intense concentration to maintain your posture balance.&nbsp;</p><p>All balancing yoga poses are best performed with a focused&nbsp;<em>Drishti&nbsp;</em>(Gaze).&nbsp;</p><p>In Eagle Pose, your gaze must be focused on the tip of your thumbs, but if this is not possible for some reason, then try to focus your eyes on one point and only at that point until the practice is over.&nbsp;</p><p></p><h3><strong>Part 4: Relaxing Poses After Garudasana&nbsp;</strong></h3><p>Practice the below counter yoga poses after Eagle Pose to keep the energy flowing and to release any remaining muscle tension.&nbsp;</p><p></p><p><strong>1. Uttanasana (Standing Forward Bend Pose) -</strong> After a long session of Eagle Pose, your spine will need some attention. Start by gently bending your upper body from the torso and reaching for your toes.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5162,height:3441/eGzAhAePQOubJHQW5NE6\" alt=\"Uttanasana (Standing Forward Bend Pose) \" title=\"Uttanasana (Standing Forward Bend Pose) \" width=\"600\" height=\"350\"><p>This is a full-body stretch, but you will feel a counter stretch in your lower back and hamstrings, providing a soothing sense of release. Hold this pose here for 1 to 2 minutes. This forward bend helps the blood flow back into your head, arms, and shoulders, energizing them again.&nbsp;<br></p><p><strong>2. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) -</strong> From the forward bend pose, widen your legs to more than hip-width apart and perform the same bending action.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/GSe0NQccRDewy4gmlJkG\" alt=\"Prasarita Padottanasana (Wide-Legged Standing Forward Bend)\" title=\"Prasarita Padottanasana (Wide-Legged Standing Forward Bend)\" width=\"600\" height=\"350\"><p>Place your hands on the floor and breathe deeply as you hold this pose for a few minutes. This will help you relax your mid-back, neck, and legs even deeper.&nbsp;</p><p><br><strong>3. Malasana (Garland Pose) -&nbsp;</strong>&nbsp;Get into this deep yogi squat to release any leftover tension in your ankles, tailbone, thighs, knees, and pelvic floor. From the wide-legged pose, continue to exhale and pull your glutes close to the ground in a deep squat position.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5295,height:3530/Zim4lGW4RxqF7mH7c4jy\" alt=\"Malasana (Garland Pose)\" title=\"Malasana (Garland Pose)\" width=\"600\" height=\"350\"><p>Place your arms close to your chest in prayer formation and make sure your thighs are pointing out with the resistance of your arms. Hold this pose and breathe deeply until your whole body feels relaxed.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"If you are unable to balance your body in Eagle Pose, try adding the following modifications or props to assist you in your practice: \n\\nWork on your eagle arms:\\n If the idea of balancing with your hands clasped and legs together feels overwhelming, then try this modified version of full Garudasana. In this modification, you will only work on your arms formation. \\n\\nStart by sitting in Vajrasana and keep your spine straight. Now wrap your left arm over your right arm and interlock your palms together. This pose will strengthen your mind-muscle connection and help you get stable in preparation for the final practice. \\n\\nAdd a chair for support: \\nAs you build your Eagle Pose foundation, it’s best to start in a supported eagle stance for slight core and leg activation. Sit on a chair for support and cross your legs and arms in the Eagle Pose formation. \\n\\nHold this pose on each side for a few minutes. This will help you build a strong foundation before immediately jumping into the main balancing act. Also, keep testing your balance by getting your pelvis off the chair. Once you feel strong enough, you can completely move away from the chair. \\n\\nFoot-on yoga block:\\n If you’re now slightly able to stand in Eagle Pose but still have a fear of getting imbalanced, then add a yoga block below your toe (the one which is lifted and wrapped on the side).\\n\\nKeep trying to move away from the yoga block with toe taps. Over time, you’ll be able to balance your whole body in Eagle Pose. \\n","html":"<p>If you are unable to balance your body in Eagle Pose, try adding the following modifications or props to assist you in your practice:&nbsp;<br></p><ul><li><div><p><strong>Work on your eagle arms:</strong>&nbsp;If the idea of balancing with your hands clasped and legs together feels overwhelming, then try this modified version of full Garudasana. In this modification, you will only work on your arms formation.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:938,height:536/SSRTg81ARWCG41F2u33c\" alt=\"Work on your eagle arms\" title=\"Work on your eagle arms\" width=\"600\" height=\"350\"><p>Start by sitting in Vajrasana and keep your spine straight. Now wrap your left arm over your right arm and interlock your palms together. This pose will strengthen your mind-muscle connection and help you get stable in preparation for the final practice.&nbsp;</p><p></p><ul><li><div><p><strong>Add a chair for support:&nbsp;</strong>As you build your Eagle Pose foundation, it’s best to start in a supported eagle stance for slight core and leg activation. Sit on a chair for support and cross your legs and arms in the Eagle Pose formation.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:958,height:593/FhjbEF6WSC2ze7ixobbO\" alt=\"Add a chair for support\" title=\"Add a chair for support\" width=\"600\" height=\"350\"><p>Hold this pose on each side for a few minutes. This will help you build a strong foundation before immediately jumping into the main balancing act. Also, keep testing your balance by getting your pelvis off the chair. Once you feel strong enough, you can completely move away from the chair.&nbsp;</p><p></p><ul><li><div><p><strong>Foot-on yoga block:</strong>&nbsp;If you’re now slightly able to stand in Eagle Pose but still have a fear of getting imbalanced, then add a yoga block below your toe (the one which is lifted and wrapped on the side).</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:450/sYsyolEDS5OXUNjsz09A\" alt=\"Foot-on yoga block\" title=\"Foot-on yoga block\" width=\"600\" height=\"350\"><p>Keep trying to move away from the yoga block with toe taps. Over time, you’ll be able to balance your whole body in Eagle Pose.&nbsp;</p><p></p>"},"modificationsAndPropsTitle":"Garudasana Modifications and Props","variationsTitle":"Garudasana Variations to Consider","variationsBody":{"text":"Take a look at these Eagle Pose variations for both beginner and advanced yogis: \n\\n1. Reclining Eagle Crunch: \\nThis is a super core strengthening dynamic move for anyone who wants to work their abs. Start by lying down on your back on the yoga mat, and cross your legs and arms in the eagle formation. Engage your core muscle and try to perform crunches with your abs in this eagle formation. \\n\\nTake a deep breath and expand your abs. Now, exhale as you come up, touch your elbows with your knees as you crunch, and hold your body here for two seconds. Repeat, and perform ten reps of these for two rounds on each side. \\n\\n\\n2. Eagle Pose Low Squat: \\nTry squatting low in Eagle Pose to feel a burn in your glutes. Start with the basic Garudasana practice, focus your gaze, and slowly lower your pelvis to the ground. \\n\\nStabilize your body with an engaged core and rounded back as you hold this variation for a few seconds on each side. ","html":"<p>Take a look at these Eagle Pose variations for both beginner and advanced yogis:&nbsp;<br></p><p><strong>1. Reclining Eagle Crunch:&nbsp;</strong>This is a super core strengthening dynamic move for anyone who wants to work their abs. Start by lying down on your back on the yoga mat, and cross your legs and arms in the eagle formation. Engage your core muscle and try to perform crunches with your abs in this eagle formation.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1242,height:622/yyTVJCcDS66T6vLOCpPh\" alt=\"Reclining Eagle Crunch\" title=\"Reclining Eagle Crunch\" width=\"600\" height=\"350\"><p>Take a deep breath and expand your abs. Now, exhale as you come up, touch your elbows with your knees as you crunch, and hold your body here for two seconds. Repeat, and perform ten reps of these for two rounds on each side.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1242,height:655/LCdvqVuGRdmpHFzIsqIp\" alt=\"Reclining Eagle Crunch\" title=\"Reclining Eagle Crunch\" width=\"600\" height=\"350\"><p><strong></strong></p><p><strong>2. Eagle Pose Low Squat:&nbsp;</strong>Try squatting low in Eagle Pose to feel a burn in your glutes. Start with the basic Garudasana practice, focus your gaze, and slowly lower your pelvis to the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1080,height:720/Bh6ayEckS4KQcNIWa4EQ\" alt=\"Eagle Pose Low Squat\" title=\"Eagle Pose Low Squat\" width=\"600\" height=\"350\"><p>Stabilize your body with an engaged core and rounded back as you hold this variation for a few seconds on each side.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Garudasana for Advanced Yogis","similarTitle":"Similar Standing Balance Poses like Garudasana ","similarBody":{"text":"If you want to improve your core strength with yoga, then add the following yoga poses to your daily practice: \\n\\nVriksasana (Tree Pose)\\nUtkatasana (Chair Pose)\\nDekasana (Airplane Pose)\\nVirabhadrasana III (Warrior Pose 3)\\nArdha Chandrasana (Half Moon Pose)\\nParivrtta Utkatasana (Revolved Chair Pose)\\n","html":"<p>If you want to improve your core strength with yoga, then add the following yoga poses to your daily practice:&nbsp;</p><p></p><ol><li><div><p>Vriksasana (Tree Pose)</p></div></li><li><div><p>Utkatasana (Chair Pose)</p></div></li><li><div><p>Dekasana (Airplane Pose)</p></div></li><li><div><p>Virabhadrasana III (Warrior Pose 3)</p></div></li><li><div><p>Ardha Chandrasana (Half Moon Pose)</p></div></li><li><div><p>Parivrtta Utkatasana (Revolved Chair Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Garudasana  ","levelUpBody":{"text":"Once you’ve mastered the art of sustaining in Eagle Pose, you're ready to level up your practice even further. Below are a few advanced yoga asanas for seasoned yoga practitioners with a strong core and high concentration skills. \\nLevel-Up Pose 1 - \\nEka Pada Utkatasana (Figure-4 Chair Pose)\\nLevel-Up Pose 2 - \\nNatarajasana (Dancer Pose)\\nLevel-Up Pose 3 -\\n Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)\\n\\n\\nEka Pada Utkatasana (Figure-4 Chair Pose)\\n\\n\\nNatarajasana (Dancer Pose)\\n\n\\n\\nUtthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)\\n","html":"<p>Once you’ve mastered the art of sustaining in Eagle Pose, you're ready to level up your practice even further. Below are a few advanced yoga asanas for seasoned yoga practitioners with a strong core and high concentration skills.&nbsp;</p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Eka Pada Utkatasana (Figure-4 Chair Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Natarajasana (Dancer Pose)</p><p><strong>Level-Up Pose 3 -</strong> Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5332,height:3555/ZhyypcuiQZacTsk01BKK\" alt=\"Eka Pada Utkatasana (Figure-4 Chair Pose)\" title=\"Eka Pada Utkatasana (Figure-4 Chair Pose)\" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Utkatasana (Figure-4 Chair Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/Oo7wK7BlRfeDJPqWGx59\" alt=\"Natarajasana (Dancer Pose)\" title=\"Natarajasana (Dancer Pose)\" width=\"600\" height=\"350\"><p><em><strong>Natarajasana (Dancer Pose)</strong></em></p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5362,height:3575/IEM3lrITQM2NhhwYPyWE\" alt=\"Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)\" title=\"Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)\" width=\"600\" height=\"350\"><p><em><strong>Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Garudasana or Eagle Pose.\n","breadcrumbName":"Garudasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":455,"UUID":"2d3e6ebf-82fe-4d19-bc40-8822f3024ae1","TagID":256,"Question":"What are the benefits of Garudasana? \n","Answer":"<p>The following are some important health benefits of the Garudasana:</p><p><br></p><ul><li>Enhances concentration.&nbsp;</li><li>Stretches the entire body.&nbsp;</li><li>Tones the legs and shoulders.</li><li>Strengthens the core and knees.&nbsp;&nbsp;</li><li>Increases body balance and awareness.&nbsp;</li><li>Improves flexibility and mobility in the body.&nbsp;</li></ul><p><br></p>","Position":1,"CreatedDate":"2023-03-30 13:54:25","ModifiedDate":"2023-03-30 13:54:25","Tags":null},{"ID":456,"UUID":"e6145bbd-b355-418e-be08-8a5713800ea1","TagID":256,"Question":"Can beginners perform the Garudasana pose?\n","Answer":"<p>Beginners should avoid performing the Garudasana pose because of the complexity involved in executing the pose. Cross-formation with all limbs balanced on one leg may be difficult. It’s better to first work on standing body balance yoga asanas (e.g. chair pose) and some mobility drills for arms as well as legs. Then gradually, you can get into the main Eagle Pose.&nbsp;&nbsp;</p><p><br></p>","Position":2,"CreatedDate":"2023-03-30 13:54:58","ModifiedDate":"2023-03-30 13:54:58","Tags":null},{"ID":457,"UUID":"d146fa32-e539-426a-8679-40bf6cc3565e","TagID":256,"Question":"What is the meaning of Garudasana?\n","Answer":"<p>Garudasana is a combination of Sanskrit words in which <em>Garuda </em>means Eagle and <em>Asana </em>means pose or posture or seat.<strong>&nbsp;</strong></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-30 13:55:16","ModifiedDate":"2023-03-30 13:55:16","Tags":null},{"ID":458,"UUID":"489c1e9b-3126-4199-8883-8d23b9dc579b","TagID":256,"Question":"How does Garudasana benefit the legs?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">In Garudasana, the body is balanced on one leg at a time. This improves strength in your legs, glutes, and quads. Over time with regular practice, your thighs will begin to increase in tone. Garudasana is a great pose for improving the mobility of your ankle and knee joints.</span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-03-30 13:55:39","ModifiedDate":"2023-03-30 13:55:39","Tags":null},{"ID":459,"UUID":"bd6c9197-452d-4068-a8a3-43eb44ee5258","TagID":256,"Question":"Who should not perform Garudasana?\n","Answer":"<p>It’s best to avoid Garudasana if you are a beginner, if you have knee or elbow arthritis, if you’re in your last pregnancy trimester, you have chronic back pain, or if you have a severe pelvis or spine injury.&nbsp;</p><p><br></p>","Position":5,"CreatedDate":"2023-03-30 13:56:10","ModifiedDate":"2023-03-30 13:56:10","Tags":null}],"yoga_details":{"ID":256,"UUID":"505a6ccf-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Garudasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Garudasana","Description":"","Slug":"garudasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1680184367/asana/1_21.jpg","Tagline":"Activate the whole body & increase awareness with the Eagle Pose.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Garudasana or Eagle Pose.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Maintaining good balance helps prevent falls, injuries, and other health issues. Yoga is an excellent tool for improving balance and stability, making it a popular exercise for people of all ages.\\nIn this article, we will explore the various yoga poses that can help improve balance and prevent falls.\\n\\nCauses of Balance Issues and Falls\\nMany factors can lead to balance issues and falls, including age, health conditions, lack of physical activity, medications, poor nutrition, and environmental factors. By addressing these factors and incorporating yoga into your routine, you can improve your balance and prevent falls.\\n\\nBenefits of Yoga for Balance Improvement\\nYoga is an effective and low-impact exercise that offers many benefits for improving balance. It increases body awareness, enhances proprioception, strengthens muscles, improves flexibility, coordination, and reduces stress.\\n\n\\nYoga Poses for Balance Improvement\\nLet's take a closer look at some of the specific yoga poses that can help improve your balance:\\n\\n1. Mountain Pose (Tadasana): \\n\\nStand tall with your feet hip-width apart. Distribute your weight evenly on both feet. Keep your arms at your sides, palms facing forward. Relax your shoulders and lengthen your spine. Gaze straight ahead and breathe deeply.\\n\\n2. Tree Pose (Vrikshasana): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and bend your right knee. Place your right foot on your left thigh or calf, avoiding the knee. Bring your palms together in front of your chest. Find a steady gaze point and breathe deeply. Repeat on the other side.\\n\\n3. Warrior III (Virabhadrasana III): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you, keeping it straight. Reach your arms forward, parallel to the floor. Keep your hips level and your gaze steady. Hold for several breaths and repeat on the other side.\\n\\n4. Half Moon Pose (Ardha Chandrasana): \\n\\nBegin in Warrior II. Straighten your left leg and bring your right hand to the floor in front of your left foot. Lift your right leg parallel to the floor and extend your left arm straight up. Keep your gaze forward or up towards your left hand.\n\\n5. Eagle Pose (Garudasana): \\n\\nBegin in Mountain Pose. Bend your knees slightly and lift your left foot, crossing it over your right thigh. Cross your right arm over your left and bring your palms together. Sink down into the pose and find a steady gaze point. Repeat on the other side.\n\\n6. Chair Pose (Utkatasana): \\n\\nBegin in Mountain Pose. Bend your knees and sink down as if sitting in a chair. Keep your weight in your heels and your arms extended upward. Hold for several breaths and then stand up straight.\\n\\n7. Dancer Pose (Natarajasana): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you. Reach your right hand back and grab your right ankle or foot. Lift your left arm up and find a steady gaze point. Hold for several breaths and repeat on the other side.\\n\\n8. Triangle Pose (Trikonasana): \\n\\nBegin with your feet wide apart. Turn your right foot out and your left foot slightly in. Extend your arms to the sides and reach forward with your right hand, placing it on your shin, ankle, or the floor. Reach your left arm up towards the ceiling and gaze up at your left hand. Repeat on the other side.\n\\n9. Crow Pose (Bakasana):\\n \\n\\nBegin in a squatting position with your feet hip-width apart. Place your hands on the floor in front of you and lift your hips. Bend your elbows and place your knees on your triceps. Lift your feet off the floor and balance on your hands. Gaze forward and hold for several breaths.\\n\n10. Side Plank Pose (Vasisthasana): \\n\\nBegin in plank pose, with your hands under your shoulders and your body straight. Shift your weight onto your left hand and turn your body to the right, stacking your feet and lifting your right arm towards the ceiling. Find a steady gaze point and hold for several breaths. Repeat on the other side.\\n\\nYoga Sequences for Balance Improvement\\nOnce you have become comfortable with individual poses, you can begin to incorporate them into yoga sequences designed specifically for balance improvement. Below are three sequences, ranging from beginner to advanced:\\n\n\\nA. Beginner's Sequence\\nMountain Pose (Tadasana)\\nTree Pose (Vrikshasana)\\nWarrior III (Virabhadrasana III)\\nChild's Pose (Balasana)\\nB. Intermediate Sequence\\nHalf Moon Pose (Ardha Chandrasana)\\nEagle Pose (Garudasana)\\nChair Pose (Utkatasana)\\nDownward Facing Dog (Adho Mukha Svanasana)\\nC. Advanced Sequence\\nDancer Pose (Natarajasana)\\nCrow Pose (Bakasana)\\nSide Plank (Vasisthasana)\\nHandstand (Adho Mukha Vrksasana)\\n\\nPrecautions for Yoga and Balance Improvement\\nWhile yoga can be a beneficial tool for balance improvement, it is important to practice with caution and take necessary precautions. Here are some tips to keep in mind:\\nConsultation with a doctor or physical therapist: \\nBefore starting any new exercise routine, it is important to consult with a doctor or physical therapist, especially if you have any health conditions or concerns.\\n\n\\nModifications for poses: \\nIf you are a beginner or have limited mobility, you can modify poses by using props such as blocks or straps, or by performing a simpler variation of the pose.\\n\n\\nUsing props\\n: Props such as blocks, straps, or chairs can be used to provide support and improve balance in certain poses.\\n\n\\nBeing aware of limitations and practicing with caution\\n:It is important to be aware of your limitations and practice with caution, especially if you have a history of falls or balance issues.\\nIn conclusion, incorporating yoga into your exercise routine can be a powerful tool for improving balance and reducing the risk of falls. By practicing yoga poses and sequences that focus on balance, you can improve your body awareness, strength, flexibility, and coordination. Remember to always practice with caution, consult with a doctor or physical therapist, and use modifications or props as needed. With dedication and consistency, you can enjoy the benefits of yoga for balance improvement and overall health and wellbeing.\n\n\\nFrequently Asked Questions:\\nWhat is the purpose of balancing poses in yoga?\\nBalancing poses in yoga are designed to challenge and improve your body's ability to maintain balance, stability, and focus. These poses require you to engage your core muscles, improve your proprioception (body awareness), and develop concentration and mindfulness.\\n\\nWhat yoga pose challenges balance most?\\nOne of the most challenging yoga poses for balance is the Tree Pose (Vrikshasana). In this pose, you stand on one leg and place the sole of your other foot against the inner thigh of the standing leg, while keeping your hands in a prayer position at your heart. This pose requires a lot of focus, strength, and stability to maintain.\\n\\nIs yoga good for improving balance?\\nYes, yoga is an excellent way to improve balance. Regular practice of yoga can help you develop stronger muscles, better body awareness, and enhanced proprioception, all of which contribute to better balance. Additionally, many yoga poses specifically target balance, making it a great tool for improving your overall stability and coordination.\n\\nHow does yoga affect balance?\\nYoga can have a positive impact on balance in several ways. First, it helps to strengthen the muscles in your feet, ankles, legs, and core, which are all essential for maintaining balance. Additionally, yoga poses require you to focus on your body and breath, which helps to improve your concentration and mindfulness. Finally, yoga can help to enhance your proprioception, or your body's awareness of its position and movement in space, which is critical for balance. Overall, regular yoga practice can lead to improved balance and stability both on and off the mat.\\n","html":"<p>Balance is a critical aspect of our daily life, and it becomes more important as we age. Maintaining good balance helps prevent falls, injuries, and other health issues. Yoga is an excellent tool for improving balance and stability, making it a popular exercise for people of all ages.</p><p>In this article, we will explore the various yoga poses that can help improve balance and prevent falls.</p><p></p><h2><strong>Causes of Balance Issues and Falls</strong></h2><p>Many factors can lead to balance issues and falls, including age, health conditions, lack of physical activity, medications, poor nutrition, and environmental factors. By addressing these factors and incorporating yoga into your routine, you can improve your balance and prevent falls.</p><p><strong></strong></p><h2><strong>Benefits of Yoga for Balance Improvement</strong></h2><p>Yoga is an effective and low-impact exercise that offers many benefits for improving balance. It increases body awareness, enhances proprioception, strengthens muscles, improves flexibility, coordination, and reduces stress.</p><h2><br><strong>Yoga Poses for Balance Improvement</strong></h2><p>Let&#39;s take a closer look at some of the specific yoga poses that can help improve your balance:</p><p></p><h3><strong>1. Mountain Pose (Tadasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain Pose (Tadasana)\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>Stand tall with your feet hip-width apart. Distribute your weight evenly on both feet. Keep your arms at your sides, palms facing forward. Relax your shoulders and lengthen your spine. Gaze straight ahead and breathe deeply.</p><p></p><h3><strong>2. Tree Pose (Vrikshasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/1DWDxkkYRS227Vg9X6wh\" alt=\"Tree Pose (Vrikshasana)\" title=\"Tree pose (1).JPG\" width=\"5640\" height=\"3760\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and bend your right knee. Place your right foot on your left thigh or calf, avoiding the knee. Bring your palms together in front of your chest. Find a steady gaze point and breathe deeply. Repeat on the other side.</p><p></p><h3><strong>3. Warrior III (Virabhadrasana III): </strong></h3><img src=\"https://media.graphassets.com/resize=width:1024,height:685/zKV6vtnBR2iF9f4q3ByB\" alt=\".Warrior III (Virabhadrasana III)\" title=\"warrior-3-pose.webp\" width=\"1024\" height=\"685\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you, keeping it straight. Reach your arms forward, parallel to the floor. Keep your hips level and your gaze steady. Hold for several breaths and repeat on the other side.</p><p></p><h3><strong>4. Half Moon Pose (Ardha Chandrasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/dSIyCvg1R4mVyENPDFZN\" alt=\"Half Moon Pose (Ardha Chandrasana)\" title=\"Half Moon.jpg\" width=\"6024\" height=\"4024\" /><p>Begin in Warrior II. Straighten your left leg and bring your right hand to the floor in front of your left foot. Lift your right leg parallel to the floor and extend your left arm straight up. Keep your gaze forward or up towards your left hand.<br></p><h3><strong>5. Eagle Pose (Garudasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\" alt=\"Eagle Pose (Garudasana)\" title=\"Screenshot 2023-04-21 at 1.53.32 PM.png\" width=\"526\" height=\"590\" /><p>Begin in Mountain Pose. Bend your knees slightly and lift your left foot, crossing it over your right thigh. Cross your right arm over your left and bring your palms together. Sink down into the pose and find a steady gaze point. Repeat on the other side.<br></p><h3><strong>6. Chair Pose (Utkatasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><p>Begin in Mountain Pose. Bend your knees and sink down as if sitting in a chair. Keep your weight in your heels and your arms extended upward. Hold for several breaths and then stand up straight.</p><p></p><h3><strong>7. Dancer Pose (Natarajasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/2GpSTFkFTBO31LdXrjRM\" alt=\"Dancer Pose (Natarajasana)\" title=\"Dancer-s pose.jpg\" width=\"6000\" height=\"4000\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you. Reach your right hand back and grab your right ankle or foot. Lift your left arm up and find a steady gaze point. Hold for several breaths and repeat on the other side.</p><p></p><h3><strong>8. Triangle Pose (Trikonasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose (Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>Begin with your feet wide apart. Turn your right foot out and your left foot slightly in. Extend your arms to the sides and reach forward with your right hand, placing it on your shin, ankle, or the floor. Reach your left arm up towards the ceiling and gaze up at your left hand. Repeat on the other side.<br></p><h3><strong>9. Crow Pose (Bakasana):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:854,height:564/rNrlY9lDQDyQhFe3Dg0S\" alt=\"Crow Pose (Bakasana)\" title=\"Screenshot 2023-04-21 at 1.56.53 PM.png\" width=\"854\" height=\"564\" /><p>Begin in a squatting position with your feet hip-width apart. Place your hands on the floor in front of you and lift your hips. Bend your elbows and place your knees on your triceps. Lift your feet off the floor and balance on your hands. Gaze forward and hold for several breaths.</p><h3><strong><br>10. Side Plank Pose (Vasisthasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"Side Plank Pose (Vasisthasana)\" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p>Begin in plank pose, with your hands under your shoulders and your body straight. Shift your weight onto your left hand and turn your body to the right, stacking your feet and lifting your right arm towards the ceiling. Find a steady gaze point and hold for several breaths. Repeat on the other side.</p><p></p><h2><strong>Yoga Sequences for Balance Improvement</strong></h2><p>Once you have become comfortable with individual poses, you can begin to incorporate them into yoga sequences designed specifically for balance improvement. Below are three sequences, ranging from beginner to advanced:</p><p><br><strong>A. Beginner&#39;s Sequence</strong></p><p>Mountain Pose (Tadasana)</p><p>Tree Pose (Vrikshasana)</p><p>Warrior III (Virabhadrasana III)</p><p>Child&#39;s Pose (Balasana)</p><p><strong>B. Intermediate Sequence</strong></p><p>Half Moon Pose (Ardha Chandrasana)</p><p>Eagle Pose (Garudasana)</p><p>Chair Pose (Utkatasana)</p><p>Downward Facing Dog (Adho Mukha Svanasana)</p><p><strong>C. Advanced Sequence</strong></p><p>Dancer Pose (Natarajasana)</p><p>Crow Pose (Bakasana)</p><p>Side Plank (Vasisthasana)</p><p>Handstand (Adho Mukha Vrksasana)</p><p></p><h2><strong>Precautions for Yoga and Balance Improvement</strong></h2><p>While yoga can be a beneficial tool for balance improvement, it is important to practice with caution and take necessary precautions. Here are some tips to keep in mind:</p><p><strong>Consultation with a doctor or physical therapist: </strong>Before starting any new exercise routine, it is important to consult with a doctor or physical therapist, especially if you have any health conditions or concerns.</p><p><br><strong>Modifications for poses: </strong>If you are a beginner or have limited mobility, you can modify poses by using props such as blocks or straps, or by performing a simpler variation of the pose.</p><p><br><strong>Using props</strong>: Props such as blocks, straps, or chairs can be used to provide support and improve balance in certain poses.</p><p><br><strong>Being aware of limitations and practicing with caution</strong>:It is important to be aware of your limitations and practice with caution, especially if you have a history of falls or balance issues.</p><p>In conclusion, incorporating yoga into your exercise routine can be a powerful tool for improving balance and reducing the risk of falls. By practicing yoga poses and sequences that focus on balance, you can improve your body awareness, strength, flexibility, and coordination. Remember to always practice with caution, consult with a doctor or physical therapist, and use modifications or props as needed. With dedication and consistency, you can enjoy the benefits of yoga for balance improvement and overall health and wellbeing.<br><br></p><h2><strong>Frequently Asked Questions:</strong></h2><h3><strong>What is the purpose of balancing poses in yoga?</strong></h3><p>Balancing poses in yoga are designed to challenge and improve your body&#39;s ability to maintain balance, stability, and focus. These poses require you to engage your core muscles, improve your proprioception (body awareness), and develop concentration and mindfulness.</p><p></p><h3><strong>What yoga pose challenges balance most?</strong></h3><p>One of the most challenging yoga poses for balance is the Tree Pose (Vrikshasana). In this pose, you stand on one leg and place the sole of your other foot against the inner thigh of the standing leg, while keeping your hands in a prayer position at your heart. This pose requires a lot of focus, strength, and stability to maintain.</p><p></p><h3><strong>Is yoga good for improving balance?</strong></h3><p>Yes, yoga is an excellent way to improve balance. Regular practice of yoga can help you develop stronger muscles, better body awareness, and enhanced proprioception, all of which contribute to better balance. Additionally, many yoga poses specifically target balance, making it a great tool for improving your overall stability and coordination.<br></p><h3><strong>How does yoga affect balance?</strong></h3><p>Yoga can have a positive impact on balance in several ways. First, it helps to strengthen the muscles in your feet, ankles, legs, and core, which are all essential for maintaining balance. Additionally, yoga poses require you to focus on your body and breath, which helps to improve your concentration and mindfulness. Finally, yoga can help to enhance your proprioception, or your body&#39;s awareness of its position and movement in space, which is critical for balance. Overall, regular yoga practice can lead to improved balance and stability both on and off the mat.</p><p></p>"},"category":[]}]},{"status":"success","post":[{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious.","html":"<p>Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.</p><p>Fortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we&#39;ll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.<br><br></p><h1><strong>Benefits of Yoga for Carpal Tunnel Syndrome</strong></h1><p>Yoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:</p><p><strong>Reducing pain:</strong> Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.</p><p><strong>Improving flexibility: </strong>Tight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.</p><p><strong>Reducing stress:</strong> Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.<br></p><p></p><h1><strong>Yoga Poses for Carpal Tunnel Syndrome Relief</strong></h1><p>Yoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:</p><p><br><strong>1.Gomukhasana (Cow Face Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4th8aAyTQVCseMSZtgjp\" alt=\"Gomukhasana (Cow Face Pose)\" title=\"cowface.jpg\" width=\"6000\" height=\"4000\" /><p>This pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.</p><p><br><strong>2.Adho Mukha Svanasana (Downward-Facing Dog Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/y7CK1tBkRLeFF6nLGyRn\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog Pose)\" title=\"Copy of downdog.jpg\" width=\"7008\" height=\"4672\" /><p>This pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.</p><p><br><strong>3.Garudasana (Eagle Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:800,height:450/sYsyolEDS5OXUNjsz09A\" alt=\"Garudasana (Eagle Pose):\" title=\"10 (13).jpg\" width=\"800\" height=\"450\" /><p>This pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.</p><p><br><strong>4.Utthita Trikonasana (Extended Triangle Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Utthita Trikonasana (Extended Triangle Pose)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>This pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.</p><p><br><strong>5.Padangusthasana (Big Toe Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Padangusthasana (Big Toe Pose)\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>This pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.</p><p></p><p><strong>6.Marjariasana (Cat Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:5022,height:3348/mFZo2KPXQoOE4jtOn20c\" alt=\"Marjariasana (Cat Pose)\" title=\"Cat pose.JPG\" width=\"5022\" height=\"3348\" /><p>This pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.<br></p><p><strong>7.Bitilasana (Cow Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Bitilasana (Cow Pose)\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>This pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.<br></p><p><strong>8.Matsyasana (Fish Pose):</strong></p><img src=\"https://media.graphassets.com/resize=width:5515,height:3677/Rf1HKIhQOqRtrw8FQdDq\" alt=\"Matsyasana (Fish Pose)\" title=\"9 (16).jpg\" width=\"5515\" height=\"3677\" /><p>This pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.</p><p></p><p><strong>9.Baddha Konasana (Butterfly Pose):</strong> </p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/VUGsJKLTTBCl6JORQQDK\" alt=\"Baddha Konasana (Butterfly Pose)\" title=\"butterfly.jpg\" width=\"3504\" height=\"2336\" /><p>This pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.<br></p><p><strong>10</strong>.<strong>Uttanasana (Standing Forward Bend)</strong>: </p><img src=\"https://media.graphassets.com/resize=width:2870,height:1914/kfOomueQTzGdBoZs61nG\" alt=\"Uttanasana (Standing Forward Bend)\" title=\"Standing forward fold.jpg\" width=\"2870\" height=\"1914\" /><p>This pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.<br><br></p><h1><strong>Breathing and Meditation Practices for Carpal Tunnel Syndrome Relief</strong></h1><p>In addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:</p><p><strong>Deep Breathing:</strong> Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.</p><p><strong>Guided Meditation:</strong> Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.</p><p><strong>Visualization:</strong> Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.<br></p><p></p><h1><strong>Tips for Practicing Yoga with Carpal Tunnel Syndrome</strong></h1><p>When practicing yoga with carpal tunnel syndrome, it&#39;s important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:</p><p><strong>Use Props</strong>: Props like blocks or straps can help make poses more accessible and comfortable.</p><p><strong>Modify Poses</strong>: If a pose is too painful or uncomfortable, modify it or skip it altogether.</p><p><strong>Be Mindful</strong>: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.</p><p></p><h1><strong>Conclusion:</strong></h1><p>Managing carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!<br><br></p><h1><strong>Frequently Asked Questions about Carpal Tunnel Syndrome</strong></h1><p></p><p><strong>Q1. How can yoga help people with carpal tunnel syndrome?</strong></p><p><strong>Ans: </strong>Yoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.</p><p></p><p><strong>Q2. What yoga poses should you avoid with carpal tunnel?</strong></p><p><strong>Ans:</strong> If you have carpal tunnel syndrome, it&#39;s important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.<br></p><p><strong>Q3.What are the best practices for carpal tunnel?</strong></p><p><strong>Ans:</strong> In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It&#39;s important to take care of yourself both on and off the mat!<br></p><p><strong>Q4.How can you protect yourself from carpal tunnel?</strong></p><p><strong>Ans:</strong> There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious.</p>"},"category":["fitness"]}]},{"status":"success","post":[{"id":"clepma36e0rqg0bjz8476jeni","slug":"yoga-spring-cleaning","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Spring Cleaning: The Best Cleansing Yoga for a New You","createdAt":"2023-03-01T11:51:15.344086+00:00","coverUrl":"gxltedixbrslpvsfoxlr.jpg","content":{"text":"Spring is here and along with budding flowers, warmer weather and blue skies, it’s time to clear out the cobwebs of your physical, mental and spiritual space. While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.\\nTo honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.\\nFollow the below yoga postures and breathwork exercises to get started creating a whole new you.\\n\\n10 Cleansing Yoga Postures To Practice\\n\\n1.Seated Spinal Twist\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n2. Eagle pose\\n\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n5. Supine Twist\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Knees to Chest\\n\\nLie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either hold your knees with your hands, or if you’re able, wrap your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\\n\\n7. Revolved Triangle pose\\n\\nStand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n8. Boat pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n\n9. Yogi Squat\\n\\nStart by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.\\n\\n10. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\n\\nCleansing Pranayama\\n\n1.Bellows Breath\\nSit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.\\n\\n2. Breath of Fire\\nJust like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.\n\\n3. Three Part Breath\\nSit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.","html":"<p>Spring is here and along with budding flowers, warmer weather and blue skies, it’s time to clear out the cobwebs of your physical, mental and spiritual space. While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.</p><p>To honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.</p><p>Follow the below yoga postures and breathwork exercises to get started creating a whole new you.</p><p><strong></strong></p><h2><strong>10 Cleansing Yoga Postures To Practice</strong></h2><p></p><h2>1.Seated Spinal Twist</h2><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/HbWELeTiTG69y5QLkYUU\" alt=\"Seated Spinal Twist Pose\" title=\"seatedtwist.jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p><p></p><h3>2. Eagle pose</h3><img src=\"https://media.graphassets.com/resize=width:3360,height:5040/uP9xgDYzSEyywqAfVi2z\" alt=\"Eagle pose\" title=\"pexels-miriam-alonso-7592505.jpg\" width=\"3360\" height=\"5040\" /><p>Stand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.<br></p><h3>3. Downward Facing Dog</h3><img src=\"https://media.graphassets.com/resize=width:1000,height:1000/KdCLkmIgQBuDiicsIpTN\" alt=\"Downward Facing Dog Pose\" title=\"downdog.jpg\" width=\"1000\" height=\"1000\" /><p>Start in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.</p><p></p><h3>4. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><h3>5. Supine Twist</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/ARpG3bUVSQyReaHmNtL1\" alt=\"Supine Twist Pose\" title=\"supine.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><h3>6. Knees to Chest</h3><img src=\"https://media.graphassets.com/resize=width:5541,height:3832/6yNGHrpRT1iUuEtd8XsR\" alt=\"Knees to Chest Pose\" title=\"wind.JPG\" width=\"5541\" height=\"3832\" /><p>Lie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either hold your knees with your hands, or if you’re able, wrap your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.</p><p></p><h3>7. Revolved Triangle pose</h3><img src=\"https://media.graphassets.com/resize=width:5214,height:3476/ZxQUHmURT62cCe4vCXdJ\" alt=\"Revolved Triangle pose\" title=\"Extended Side Angle.JPG\" width=\"5214\" height=\"3476\" /><p>Stand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.</p><p></p><h3>8. Boat pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/n12r1DWuScG5vhaFkrXq\" alt=\"Boat pose\" title=\"Boat pose.JPG\" width=\"6000\" height=\"4000\" /><p>Start by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><h3><br>9. Yogi Squat</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/GYTPgujxQKqCSXiKTP4q\" alt=\" Yogi Squat Pose\" title=\"yogisquat.jpg\" width=\"7008\" height=\"4672\" /><p>Start by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.</p><p></p><h3>10. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall (1).jpg\" width=\"7008\" height=\"4672\" /><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p><p><br></p><h2><strong>Cleansing Pranayama</strong></h2><h3><br>1.Bellows Breath</h3><p>Sit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.</p><p></p><h3>2. Breath of Fire</h3><p>Just like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.<br></p><h3>3. Three Part Breath</h3><p>Sit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.</p>"},"category":[]}]}],"workshop":[],"slug_name":"garudasana","asana_navigation":[{"link":"#main-title","section":"Garudasana (Eagle Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Garudasana (Eagle Pose)"},{"link":"#how-to-practice","section":"Garudasana (Eagle Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Garudasana (Eagle Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Garudasana (Eagle Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What are the benefits of Garudasana? \n","acceptedAnswer":{"@type":"Answer","text":"The following are some important health benefits of the Garudasana:Enhances concentration.&nbsp;Stretches the entire body.&nbsp;Tones the legs and shoulders.Strengthens the core and knees.&nbsp;&nbsp;Increases body balance and awareness.&nbsp;Improves flexibility and mobility in the body.&nbsp;"}},{"@type":"Question","name":"Can beginners perform the Garudasana pose?\n","acceptedAnswer":{"@type":"Answer","text":"Beginners should avoid performing the Garudasana pose because of the complexity involved in executing the pose. Cross-formation with all limbs balanced on one leg may be difficult. It’s better to first work on standing body balance yoga asanas (e.g. chair pose) and some mobility drills for arms as well as legs. Then gradually, you can get into the main Eagle Pose.&nbsp;&nbsp;"}},{"@type":"Question","name":"What is the meaning of Garudasana?\n","acceptedAnswer":{"@type":"Answer","text":"Garudasana is a combination of Sanskrit words in which Garuda means Eagle and Asana means pose or posture or seat.&nbsp;"}},{"@type":"Question","name":"How does Garudasana benefit the legs?\n","acceptedAnswer":{"@type":"Answer","text":"In Garudasana, the body is balanced on one leg at a time. This improves strength in your legs, glutes, and quads. Over time with regular practice, your thighs will begin to increase in tone. Garudasana is a great pose for improving the mobility of your ankle and knee joints."}},{"@type":"Question","name":"Who should not perform Garudasana?\n","acceptedAnswer":{"@type":"Answer","text":"It’s best to avoid Garudasana if you are a beginner, if you have knee or elbow arthritis, if you’re in your last pregnancy trimester, you have chronic back pain, or if you have a severe pelvis or spine injury.&nbsp;"}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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