Adelaar
Garudasana
gah-roo-DAH-sah-nah
Een gewikkelde balanshouding die de focus verbetert en de bovenrug strekt.
Hoe doe je Adelaar
- Sta op één been met licht gebogen knie
- Wikkel je andere been eroverheen en eromheen
- Kruis je armen bij de ellebogen
- Breng je handpalmen samen
- Zak dieper in je standbeen terwijl je je ellebogen optilt
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