WEBVTT

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hey everyone welcome to yoga with

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Adriene foundations yoga today we're

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going to learn gerund asana or eagle

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pose this is a request I get a lot and

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it's a great one because especially for

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a beginner this pose can look like a

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pretzel yoga pose that you just don't

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even want to mess with but it's really

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fun and it has a lot of therapeutic

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benefits you're probably going to come

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across it in a hatha yoga class in a

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public class so it's really fun one to

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learn and you know if you like the Eagle

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like I do then it always feels good to

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practice what can I say I like the Eagle

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the Eagle is actually a very special

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symbol in my family so shout out to the

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Martinez family here

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alright let's hop on the mat and learn

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Baronessa

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all right so we're going to begin

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standing today if you put the park just

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a second to bend the knees generously

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send the hip bones way way back which is

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going to do a little squat here sending

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the fingertips forward spreading

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awareness through all four corners of

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the feet just kind of gearing up so

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we're not going into equal pose just yet

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and this is an attractive pose to

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demonstrate now I'm just going to take a

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second here to just bring awareness to

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the weight distribution in my feet just

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send my sit bones back fingertips

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forward the legs get a little wake-up

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call little charge and then last but not

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least I'm going to bring awareness to my

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belly and my ribcage just kind of

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drawing energy in as I send the

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fingertips out so this is actually great

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work out here to do a little squat take

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a deep breath in maybe you sink a little

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lower lift your toes spread awareness

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through all four corners of the feet and

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then on an exhale tuck the pelvis should

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feel good and release the fingertips

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down whoo awesome now we're going to

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bring the feet together maybe keeping

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just a little bit of space like almost a

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thumb prints worth of space between the

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heels

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once again bend the knees generously

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we're going to come to an pitocin

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sending the sit bones back fingertips

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forward

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we actually have foundations of yoga for

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a full cat asana chair pose but we're

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just kind of checking with the legs and

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once again lifting the toes connecting

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to the foundation here which is the

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soles of the feet right drawing energy

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up from there take a deep breath in

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maybe sink a little lower inhaling and

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exhale should feel awesome to press into

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the earth tuck your pelvis and find that

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lift up through the heart and the crown

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of the head great we take just a pause

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here in mountain and then we're going to

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send the fingertips forward and explore

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guru and asana so right away again

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foundations of yoga really breaking it

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down here I'm going to reach the

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fingertips forward in fact I'll turn

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again profile so you can see this in my

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shoulder blades I'm going to reach reach

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reach forward spreading my shoulder

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blades left to right reach reach reach

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then I'm going to loop my shoulders and

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plug and keep reaching energy forward

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through the fingertips but we're going

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to come from this light

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gimme-gimme-gimme shape to looping the

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shoulders and kind of plugging the

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shoulder blades in and together and down

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so again you can see this and going from

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reaching here to looping the shoulders

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fine ease lift through the sternum on a

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bit of poise comes to my shape and it

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feels good feels active excuse me

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allergies

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good old austin allergies looping the

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shoulders down finding that lift in the

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heart stay here take a deep breath in

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Long breath out and we're going to find

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a soft bend in the knees so you have to

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go into a big generous bend so soft Bend

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here and again we remember that squat as

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we really spread awareness through the

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soles of the feet now we're going to

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drop the right arm underneath the left

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and then we swing the fingertips up to

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kind of come into this hai-yah pose so

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the elbows are hooked here we kind of

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come into this ninja posture here and I

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remember to sink my hips a little bit

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great so from here stay at this V I'm

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going to peel my right toes up cross my

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right toes over my left leg here and

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then I can stay here and the reason I

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stay here is not just to be cute and fun

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this ninja pose but to really gauge my

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hips and shoulders so right toes

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touching the earth I'm going to pull my

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right hip down fingertips are pointing

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up towards the sky I'm going to pull my

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right shoulder down so there's a

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tendency to kind of do this I'm get I'm

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really low on my Eagle I'm all twisted

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up but given that this is foundations of

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yoga we really going to consider our

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foundation and then you're going to

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really be able to soar in this governed

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asana with practice so I go from my

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hi-yah V here I cross my right toes

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again pull the right hip crease down and

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pull the right shoulder down ah nice and

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if you're new to the to the shape this

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could be where you kind of stop today

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and go alright I'm really going to work

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with integrity pulling that right hip

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crease down keeping an awareness through

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the sole of my left

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foot and then pulling that right

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shoulder down lifting up through the

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sternum okay to go a little deeper we

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might continue the wrap of the arms

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around palms come together but not at

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the sacrifice of these shoulders being

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you know kind of in line in alignment so

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keep that right shoulder down and then

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maybe I lift my right toes up and maybe

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just going to fix my Mike here

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maybe I wrap my right toes all around

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but again not at the cost of this hip

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rocking forward so I'm going to imagine

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imaginary thumb pulling my right hip

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crease down so again I may just stay

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here with the right toes on the ground

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and this kind of Awesome hai-yah me here

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so that I can practice leveling the

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shoulders and leveling the hips and

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still really connected to my standing

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leg and a nice really strong just

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integrated way right so what I'm getting

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at is we're not kind of getting into the

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pose and then holding on for dear life

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we're getting into the pose in a way

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where we're fully integrated all those

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intrinsic muscles are going along for

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the ride I'm connected with my breath

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and yet from there right eagle pose

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you're really sore high fly high with

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the breath so if we are able to wrap the

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palms and we are able to wrap those toes

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then we're just going to keep a constant

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awareness of the hips and shoulders

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wherever you are we're all going to

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bring our awareness now back to the

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breath and then pay attention to what's

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going on in the pelvis so there might be

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a tendency although this is a awesom

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kind of full variation of Eagle we're

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going to keep it nice and stacked today

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so just notice what's going on in the

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pelvis lengthen the tailbone down and

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find that lift up through the heart

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again the sternum then you might take

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your gaze from the video now and focus

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your gaze just past your nose here

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finding a soft gaze or we call this a

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focus Drishti in sanskrit down past the

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nose so the heart is lifting up the

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shoulders are grounding down the

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fingertips might reach up and the L

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those nice integrated moment here so

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we're not just reaching forward but

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we're finding the balance between this

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lift and lengthen and this grounding

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down take one more breath wherever you

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are you might challenge yourself by

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sinking a little deeper if you are

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further along in the practice you know

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there are variations of gerund asana

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eagle sleeping eagle you know that you

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can play with but wherever you are let's

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take one more full buoyant breath and

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then we'll release unravel the arms

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unravel the legs press into both feet

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evenly and let's inhale reach the

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fingertips up towards the sky full body

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stretch and then exhale let it go back

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to mountain and let's try the same thing

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on the other side so we spread awareness

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through the feet and we're going to bend

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the knees generously again just kind of

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softly coming into again so there there

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is this thing of like kind of rushing

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it's the same thing when we look at the

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foundations of tree pose

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if you just dump the weight into your

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right foot kind of into your right hip

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and then build the pose from there

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you're really putting a lot of undue

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pressure on the joints a and B it's

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going to be harder to be this point free

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beautiful you know find your energy your

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prana your Kundalini vibes or whatever

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in your posture if you're not connected

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so really slow it down and let's let's

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play here with the process I guess as

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what I'm trying to find this comfortable

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seat here it's not comfortable and we

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find a little seed and we find a place

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of ease here I should say and we reach

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the fingertips forward once again take a

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deep breath in Long breath out as you

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ground down through the shoulders and

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remember that reach and pull see if you

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can find that movement as we plug the

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shoulders in and lift the heart up this

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time we'll draw the left fingertips down

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so left arm comes underneath the right

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and once again we hook the elbows and

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lift up okay this can be a little

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different for everyone right just find

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what feels good here and we're going to

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start paying attention to the shoulders

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so left arm

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nice and this time we keep this

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energetic lift up through the center

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channel as we peel up through the left

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foot we squeeze the left knee up and we

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cross it over so we're here and here

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left toes touch the earth and we now

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bring our awareness to those hip creases

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again so you might imagine again pulling

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that left hip crease down might sink a

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little deeper lengthening the tailbone

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down towards the Earth

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and we're here playing with the

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shoulders so again if your left if

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you're starting to torque this is really

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not the ego we're looking for kind of

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holding on for a wing in a prayer

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Eagle wing at a prayer so you might just

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stay here laughing the hips and leveling

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the shoulders if you feel like you can

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play with that even wrassle with is good

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while still bringing the palms around

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even if they don't touch you can still

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play with continuing this twists around

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you might do that in the same thing with

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the toes but we're just going to play

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here

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finding the breath and finding a

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softness paying attention to the hips

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head over heart heart over pelvis here

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as we lift the fingertips up maybe on

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this variation and once again when we're

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ready

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taking our focus from the video and

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maybe bringing it into a softer gaze of

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focus down past the nose line here we

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breathe into the belly stretching and

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strengthening the lower body as we lift

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the heart up garen dasu not Eagle pose

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we inhale lift the fingertips up exhale

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ground down maybe you sink a little bit

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deeper into that standing leg if you

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want to take a variation here now if

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you're like I did it on one side I'm

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going to try it on the other maybe you

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go ahead and practice a little playtime

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here but otherwise work on your breath

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and if you have to come out of it in and

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out of it this is the time to play so

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rock on whoo

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so the thing about Eagle is we kind of

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just are I speak from my own experience

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we're kind of just rap into a tight you

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know trying to master the shape rather

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than build the process and experience

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and the more you kind of focus on the

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process the richer the experience is

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going to be especially when you're in

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public class and this comes up so

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wherever you are take one more deep

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breath in and then we'll use the exhale

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to unravel the arms and the legs press

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into both feet firmly and again we'll

00:12:12.180 --> 00:12:14.190
reach up nice and tall maybe slight

00:12:14.190 --> 00:12:16.250
backbend this time if it feels right and

00:12:16.250 --> 00:12:19.730
then we'll exhale back to Mountain Pose

00:12:19.730 --> 00:12:22.050
awesome just notice how you feel notice

00:12:22.050 --> 00:12:24.030
the difference is between the right leg

00:12:24.030 --> 00:12:25.740
and the left leg shake it off if you

00:12:25.740 --> 00:12:33.540
need you here Taylor Swift shout out

00:12:33.540 --> 00:12:38.130
only in my yoga videos right we take a

00:12:38.130 --> 00:12:40.050
second to close the eyes seriously take

00:12:40.050 --> 00:12:42.570
your gaze off the video maybe draw your

00:12:42.570 --> 00:12:44.520
attention inward notice your breath open

00:12:44.520 --> 00:12:46.410
the palms life is good we take a deep

00:12:46.410 --> 00:12:52.620
breath in and exhale let it go all right

00:12:52.620 --> 00:12:54.090
awesome work my friends so that was

00:12:54.090 --> 00:12:56.490
Eagle pose if you're craving more

00:12:56.490 --> 00:12:58.500
foundations of yoga I just wanted to

00:12:58.500 --> 00:13:00.210
tell you a couple of videos that you

00:13:00.210 --> 00:13:01.530
might want to try after this we have

00:13:01.530 --> 00:13:03.840
some time that will go good with your

00:13:03.840 --> 00:13:06.510
Eagle pose you might try tree pose you

00:13:06.510 --> 00:13:09.000
might try reclined twist and I think

00:13:09.000 --> 00:13:11.820
that actually wind relieving pose would

00:13:11.820 --> 00:13:13.410
be a fun thing to end with so if you

00:13:13.410 --> 00:13:15.660
wanted to kind of couple up a couple of

00:13:15.660 --> 00:13:19.770
foundations that was redundant then that

00:13:19.770 --> 00:13:22.650
might be a fun place to go after Garuda

00:13:22.650 --> 00:13:27.330
Sanne and I will raise you up on eagle's

00:13:27.330 --> 00:13:29.990
wings hmm

00:13:29.990 --> 00:13:32.700
name all the put all the songs you know

00:13:32.700 --> 00:13:35.190
with eagles in them down below thanks my

00:13:35.190 --> 00:13:36.810
friends I love doing foundations of yoga

00:13:36.810 --> 00:13:38.310
with you leave questions comments below

00:13:38.310 --> 00:13:40.160
really like tending to the foundations

00:13:40.160 --> 00:13:42.240
questions so that we can all grow our

00:13:42.240 --> 00:13:45.430
practice to be really strong and happy

00:13:45.430 --> 00:13:47.649
and healthy alright fine what feels good

00:13:47.649 --> 00:13:50.490
I'll see you next week