Reclined Eagle Pose

October 28, 2024

Reclined Eagle Pose, or Supta Garudasana , is a variation of the Standing Eagle Pose performed lying down. This exercise is excellent for stretching the shoulders , loosening the hips and strengthening the core . The position provides a deep stretch in the upper back and hips, while calming the nervous system.

Correct technique and form

Follow these steps to perform Reclined Eagle Pose correctly:

Start by lying on your back with your knees bent and your feet flat on the floor.
Cross the right thigh over the left and try to twist your right foot behind your left calf if possible.
Extend your arms out in front of you, then cross your right arm under your left. Try to bring your palms together.
Pull your knees in towards your chest and feel the stretch in your hips and shoulders.
Hold the position for 5-10 deep breaths, then switch sides.

Common errors

Here are some typical mistakes during Reclined Eagle Pose and how to avoid them:

Forced movements : Do not force your legs or arms too far, but allow the stretch to come naturally.
Tight shoulders : If the shoulders feel tight, you can simply cross your arms without trying to bring your palms together.
Uneven breathing : Keep your breathing calm and even to get the maximum benefit from the pose.

Modifications and Variations

To customize the Reclined Eagle Pose, try the following modifications:

Using a block or blanket : If you have difficulty keeping your knees close to your chest, you can place a block or blanket under your hips for support.
Reduce the crossing : If full crossing of the legs is too intense, you can simply cross the thighs without trying to wrap the foot around the calf.