- 1). Start off on the mat by standing with your feet at about hip’s width apart and your arms resting at your sides.
- 2). Bend your legs slightly at the knees, shifting your weight to the right side of your body, and then draw your left foot off the floor.
- 3). Bring your left leg over your right and place your left thigh atop your right thigh. If you feel yourself tipping, actively redistribute your weight by leaning slightly to the left. Once your leg is in position, swing your left foot back and to the left, wrapping it around the lower part of your right leg. You’ll end up hooking your left foot around the calf of your right leg.
- 4). Extend your arms out in front of you until they are approximately parallel with the floor and cross right over left. Once your arms are crossed, bend your elbows until both hands are pointing to the sky and your forearms are perpendicular to the floor.
- 5). Rotate your wrists so your palms are now facing each other and press your hands together, making sure the force exerted is even between the two.
- 6). Hold yourself in Garudasana, or eagle, for a breath or two before commencing with the variation.
- 7). Bend forward on your exhale until both forearms come to rest atop the thigh of your left leg. Make sure as you bend forward that you maintain the entwined arm position of Garudasana.
- 8). Press your forearms into your left thigh, increasing the bend, and hold for 30 to 60 seconds, breathing easily and evenly.
- 9). Come out of the pose by simply reversing the steps and repeat for the other side of the body, replacing right for left and left for right in the description above.
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