Introduction
The Eagle Pose chair is one of the best variations of the tradition of “Garudasana”. Those who have severe balance issues and have trouble standing. This variation is good for senior citizens, pregnant women, and persons with disabilities. It is a sitting version of the Garudasana with many amazing benefits. The basic eagle pose is quite Challenging because of the rolling leg movement while balancing on one leg. If you were initially finding difficulties due to tight hips and joint muscles so, don’t worry
Here is an easy variation of the basic pose you can perform by sitting on a chair the Eagle pose with a chair.
In this article, we explore another great variation of the Garudasana. Its benefits, how to do it and safety & precautions of this pose. So stay with us, this hose will help you stay limber and more flexible.
Basic Of Eagle Pose Chair
It is a sitting and easier version of the Garudasana. It requires lots of focus and attention on stability and alignment. In this pose the feet are connected to the ground which can help you stability and balance.
- Name-Eagle pose chair / Chair Seated Eagle pose
- Level- Beginner
- Position – Sitting
- Type- Stretch, Twist
- Target muscles- Upper Back, Shoulders, Arms, and knees
Benefits of the Eagle Chair pose
The Eagle Chair Pose allows you to achieve flexibility by focusing on your alignment and posture. It offers an amazing range of benefits to your physical and mental health. It helps boost energy, flexibility, balance, and focus. Here we discuss the benefits of this pose in detail. Read them carefully it is very beneficial for your physical and mental health.
- This asana stretches the hips, thighs, arms Shoulders, and upper back to improve your flexibility. Twisting your arms gently opens up the chest cavity and improves the range of motion.
- Holding this posture (Twisted arms and legs) enhances balance, and strengthens your core muscles.
- Improve the body’s posture and alignment by lengthening your spine and opening your chest.
- Deep breathing involved in this asana helps open the chest. It promotes deep breathing and improves the respiratory system.
- It creates a connection between mind and body. Promote a sense of calm mind, and improve focus and concentration.
- Gentle twisting stretching and mindful deep breathing help reduce stress and anxiety.
How to do Eagle Chair Pose A Step-by-step Process
- Sit on a sturdy chair with a flat seat and good backrest. It will help you to sit up in a straight posture.
- Keep your feet together, and your feet flat on the floor hip-width apart. Press your feet firmly on the floor and lengthen your spine.
- The right leg moves a little forward in front of the left leg. Gently cross it over your left thigh.
- Try to hook your right ankle behind your left calf. If it is uncomfortable you can rest your right foot on your left ankle or Calf.
- Now Bring your arms out to the sides at your shoulder height and palms facing down. Bend your elbows and bring your forearms up Parallel to the floor.
- Fold your right arm lower (underneath) your lift arm and try to interlock your forearms.
- Try to clap your palms together if it is challenging Interlock your hands together in front of your Chest. You can also touch your shoulder if the interlocking hand is not possible.
- Hold this pose for a few seconds or 5-10 breaths and focus on your breaths to maintain a good posture.
- To release the pose, untwist your arms and legs and return to starting a simple sitting position.
- Repeat the pose with the other side. You can repeat 3-4 times with each side.
Contraindications of the Eagle Chair Bose
The Eagle chair pose is quite an easy and playful variation of the Traditional Garudasana. It offers many benefits to your physical and mental health. There are some physical conditions where it is best to avoid practicing this pose. Here we discuss some contraindications to keep in mind the following
- If you have any injuries in your shoulders, knees, ankles, wrists, and hips, avoid this pose.
- Patients with arthritis should avoid this pose—arthritis in the joints such as shoulders, knees, and hips. Then the twisting motion can worsen your issues.
- A person suffering from varicose veins, a disease that usually occurs in the legs. The twisting and folding movement of the legs puts pressure on veins and increases your problem.
- If you have hypertension, vertigo, dizziness, and severe balancing issues avoid this pose.
- Recently surgery of the legs, arms, ankles, and shoulders, avoid this pose.
Other Variations Of The Eagle Pose
- Supta Garudasna (Reclined Eagle Pose)
- Seated Eagle Pose
- Inverted Eagle Pose
- Ardha Garudasana (Half Eagle Pose)
Conclusion
Eagle Chair Pose is the easiest and most modified variation of the basic Garudasana. Persons such as senior citizens, pregnant women, and trouble facing in standing position. Then this variation is the most suitable pose for them. It offers many benefits like the usual pose flexibility, mobility, and deep breathing. Regular practice of this pose can help you to try more intense challenging variations of this pose.
Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.
