Adler
Garudasana
gah-roo-DAH-sah-nah
Eine verschlungene Balance-Haltung, die den Fokus verbessert und den oberen Rücken dehnt.
Anleitung fur Adler
- Stehe auf einem Bein mit leicht gebeugtem Knie
- Schlinge das andere Bein darüber und darum
- Kreuze die Arme an den Ellbogen
- Bringe die Handflächen zusammen
- Sinke tiefer in das Standbein und hebe die Ellbogen
Benefits
- Stretches the shoulders, upper back, and outer hips
- Strengthens the calves, ankles, and thigh muscles
- Improves balance, focus, and concentration
- Promotes fresh blood flow to the joints upon release
- Builds coordination and body awareness
Muscles Engaged
Modifications
- Place the lifted foot on a block or on the floor beside the standing foot instead of wrapping
- If palms do not touch, hold a strap between the hands or press the backs of the hands together
- Practice near a wall for balance support
Cautions
- Avoid with knee injuries; practice only the arm portion while standing on both feet
- Use caution with shoulder injuries; use a gentler arm variation (hugging shoulders)
- Those with low blood pressure should come out of the pose slowly