Posture 5: Lying eagle posture
A simpler version of a standing eagle. The lying eagle pose allows us to deeply stretch the shoulders and hips while working core. It Opens rear deltoids and rhomboids on the back of the shoulders, too. It also strengthens adductors and opens abductors. You may also receive some hip alignment during this posture. It is recommended to follow this posture with a front body opener such as Bridge pose.
- Laying on your back, inhale and bring the knees to the chest.
- With knees bent, cross the left leg over the other leg and hold.
- Your left foot goes under your right ankle in a twist.
- Lift your arms at shoulder level, perpendicular to the mat.
- Bend your elbows and place your left elbow inside the right elbow crossing.
- Grasp your left hand with your right hand.
You can rest your feet on the floor and cross arms at elbow, point fingers to above head. Arms can be crossed with a hand on the opposite shoulder.
To avoid lower back strain, move the knees forward towards the chest until your lower back is on the floor.