Tuesday, June 21, 2016

The Connection of Eagle and Lion


by Little Flower

These two poses represent powerful animals that contain gentleness and intensity. The two different characteristics bleed into one another - as the majestic dive of the eagle or graceful pounce of the lion is the precursor to death. 

Garudasana (Eagle Pose) - Power, Freedom, Transcendence
Simhasana // Simhagarjanasana (Lion Pose) - Strength, Courage, Leadership


The Flow

Tadasana (Mountain Pose) : Feet together, palms facing thighs, head to the heavens and feet stabilizing us on the ground; variations: hand to heart center, hands above head, hands above head and up onto toes (palm tree pose)
-Garudasana (Eagle Pose) : Start standing, choose focal point, bend right leg and place on top of left, wrap right foot around the calf (gastrocnemius) muscle. Cross elbows in front of chest, right elbow on top, left elbow underneath. Try to bring palms together. Fingertips may only barely touch the palm. Be aware of one's own limits. May not have the hip or shoulder flexibility for this pose. Can put other joints at risk (like knees). 
- Tadasana (Mountain Pose) : Slowly come out of Garudasana by uncrossing arms, then legs. Bring hands to sides. Inhale arms to sky. Exhale arms to heart center (Anahata chakra). 
Garudasana (Eagle Pose) : Other side. Left leg over right and wrap around right calf. Cross left elbow over right. Right elbow underneath. Bring palms together. 
Tadasana (Mountain Pose) : Hands to heart center
- Uttanasana (Standing Forward Bend) : Using the heart to guide, keeping back straight, forward bend. Place handing on shins, feet, or floor. Let the head hand loose and keep the knees slightly bent. 
Ashwa Sanchalanasana : Bring the right leg as far back as comfortable. Place hands on either side of front leg. Lunge to stretch right hip flexor. Variation: hands to heart center or hands above head in prayer. 
Majari-asana (Cat Stretch)  : Hands under shoulders, knees under hips. Inhale - expand abdomen and bring belly button to floor. tailbone and head towards the sky. Pause between breaths and hold about 3 seconds. Exhale - round the back, push belly button towards the spinal column, tailbone and head towards the ground. Repeat with the breath at own pace for three rounds. 
Ashwa Sanchalanasana : Bring right leg forward to stretch left hip flexor. Variation: hands to heart center or hands above head in prayer. 
-Majari-asana (Cat Stretch)  : Hands under shoulders, knees under hips. Inhale - expand abdomen and bring belly button to floor. tailbone and head towards the sky. Pause between breaths and hold about 3 seconds. Exhale - round the back, push belly button towards the spinal column, tailbone and head towards the ground. Repeat with the breath at own pace for three rounds.
Simhasana // Simhagarjanasana (Lion Pose) : Eyes wide open, looking at eyebrow center. At end of inhale, tongue to chin. Exhale, "Aaa" noise. Do not strain or force noise. 5-10 rounds.
Balasana (Child's Pose) : Legs together, butt to heels, forehead to the ground or rest on hands if cannot reach. Arms to sides, back of hands on ground or stretched out front.
 

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