hey everyone welcome to yoga with

Adriene foundations yoga today we're

going to learn gerund asana or eagle

pose this is a request I get a lot and

it's a great one because especially for

a beginner this pose can look like a

pretzel yoga pose that you just don't

even want to mess with but it's really

fun and it has a lot of therapeutic

benefits you're probably going to come

across it in a hatha yoga class in a

public class so it's really fun one to

learn and you know if you like the Eagle

like I do then it always feels good to

practice what can I say I like the Eagle

the Eagle is actually a very special

symbol in my family so shout out to the

Martinez family here

alright let's hop on the mat and learn

Baronessa

all right so we're going to begin

standing today if you put the park just

a second to bend the knees generously

send the hip bones way way back which is

going to do a little squat here sending

the fingertips forward spreading

awareness through all four corners of

the feet just kind of gearing up so

we're not going into equal pose just yet

and this is an attractive pose to

demonstrate now I'm just going to take a

second here to just bring awareness to

the weight distribution in my feet just

send my sit bones back fingertips

forward the legs get a little wake-up

call little charge and then last but not

least I'm going to bring awareness to my

belly and my ribcage just kind of

drawing energy in as I send the

fingertips out so this is actually great

work out here to do a little squat take

a deep breath in maybe you sink a little

lower lift your toes spread awareness

through all four corners of the feet and

then on an exhale tuck the pelvis should

feel good and release the fingertips

down whoo awesome now we're going to

bring the feet together maybe keeping

just a little bit of space like almost a

thumb prints worth of space between the

heels

once again bend the knees generously

we're going to come to an pitocin

sending the sit bones back fingertips

forward

we actually have foundations of yoga for

a full cat asana chair pose but we're

just kind of checking with the legs and

once again lifting the toes connecting

to the foundation here which is the

soles of the feet right drawing energy

up from there take a deep breath in

maybe sink a little lower inhaling and

exhale should feel awesome to press into

the earth tuck your pelvis and find that

lift up through the heart and the crown

of the head great we take just a pause

here in mountain and then we're going to

send the fingertips forward and explore

guru and asana so right away again

foundations of yoga really breaking it

down here I'm going to reach the

fingertips forward in fact I'll turn

again profile so you can see this in my

shoulder blades I'm going to reach reach

reach forward spreading my shoulder

blades left to right reach reach reach

then I'm going to loop my shoulders and

plug and keep reaching energy forward

through the fingertips but we're going

to come from this light

gimme-gimme-gimme shape to looping the

shoulders and kind of plugging the

shoulder blades in and together and down

so again you can see this and going from

reaching here to looping the shoulders

fine ease lift through the sternum on a

bit of poise comes to my shape and it

feels good feels active excuse me

allergies

good old austin allergies looping the

shoulders down finding that lift in the

heart stay here take a deep breath in

Long breath out and we're going to find

a soft bend in the knees so you have to

go into a big generous bend so soft Bend

here and again we remember that squat as

we really spread awareness through the

soles of the feet now we're going to

drop the right arm underneath the left

and then we swing the fingertips up to

kind of come into this hai-yah pose so

the elbows are hooked here we kind of

come into this ninja posture here and I

remember to sink my hips a little bit

great so from here stay at this V I'm

going to peel my right toes up cross my

right toes over my left leg here and

then I can stay here and the reason I

stay here is not just to be cute and fun

this ninja pose but to really gauge my

hips and shoulders so right toes

touching the earth I'm going to pull my

right hip down fingertips are pointing

up towards the sky I'm going to pull my

right shoulder down so there's a

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

really low on my Eagle I'm all twisted

up but given that this is foundations of

yoga we really going to consider our

foundation and then you're going to

really be able to soar in this governed

asana with practice so I go from my

hi-yah V here I cross my right toes

again pull the right hip crease down and

pull the right shoulder down ah nice and

if you're new to the to the shape this

could be where you kind of stop today

and go alright I'm really going to work

with integrity pulling that right hip

crease down keeping an awareness through

the sole of my left

foot and then pulling that right

shoulder down lifting up through the

sternum okay to go a little deeper we

might continue the wrap of the arms

around palms come together but not at

the sacrifice of these shoulders being

you know kind of in line in alignment so

keep that right shoulder down and then

maybe I lift my right toes up and maybe

just going to fix my Mike here

maybe I wrap my right toes all around

but again not at the cost of this hip

rocking forward so I'm going to imagine

imaginary thumb pulling my right hip

crease down so again I may just stay

here with the right toes on the ground

and this kind of Awesome hai-yah me here

so that I can practice leveling the

shoulders and leveling the hips and

still really connected to my standing

leg and a nice really strong just

integrated way right so what I'm getting

at is we're not kind of getting into the

pose and then holding on for dear life

we're getting into the pose in a way

where we're fully integrated all those

intrinsic muscles are going along for

the ride I'm connected with my breath

and yet from there right eagle pose

you're really sore high fly high with

the breath so if we are able to wrap the

palms and we are able to wrap those toes

then we're just going to keep a constant

awareness of the hips and shoulders

wherever you are we're all going to

bring our awareness now back to the

breath and then pay attention to what's

going on in the pelvis so there might be

a tendency although this is a awesom

kind of full variation of Eagle we're

going to keep it nice and stacked today

so just notice what's going on in the

pelvis lengthen the tailbone down and

find that lift up through the heart

again the sternum then you might take

your gaze from the video now and focus

your gaze just past your nose here

finding a soft gaze or we call this a

focus Drishti in sanskrit down past the

nose so the heart is lifting up the

shoulders are grounding down the

fingertips might reach up and the L

those nice integrated moment here so

we're not just reaching forward but

we're finding the balance between this

lift and lengthen and this grounding

down take one more breath wherever you

are you might challenge yourself by

sinking a little deeper if you are

further along in the practice you know

there are variations of gerund asana

eagle sleeping eagle you know that you

can play with but wherever you are let's

take one more full buoyant breath and

then we'll release unravel the arms

unravel the legs press into both feet

evenly and let's inhale reach the

fingertips up towards the sky full body

stretch and then exhale let it go back

to mountain and let's try the same thing

on the other side so we spread awareness

through the feet and we're going to bend

the knees generously again just kind of

softly coming into again so there there

is this thing of like kind of rushing

it's the same thing when we look at the

foundations of tree pose

if you just dump the weight into your

right foot kind of into your right hip

and then build the pose from there

you're really putting a lot of undue

pressure on the joints a and B it's

going to be harder to be this point free

beautiful you know find your energy your

prana your Kundalini vibes or whatever

in your posture if you're not connected

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

play here with the process I guess as

what I'm trying to find this comfortable

seat here it's not comfortable and we

find a little seed and we find a place

of ease here I should say and we reach

the fingertips forward once again take a

deep breath in Long breath out as you

ground down through the shoulders and

remember that reach and pull see if you

can find that movement as we plug the

shoulders in and lift the heart up this

time we'll draw the left fingertips down

so left arm comes underneath the right

and once again we hook the elbows and

lift up okay this can be a little

different for everyone right just find

what feels good here and we're going to

start paying attention to the shoulders

so left arm

nice and this time we keep this

energetic lift up through the center

channel as we peel up through the left

foot we squeeze the left knee up and we

cross it over so we're here and here

left toes touch the earth and we now

bring our awareness to those hip creases

again so you might imagine again pulling

that left hip crease down might sink a

little deeper lengthening the tailbone

down towards the Earth

and we're here playing with the

shoulders so again if your left if

you're starting to torque this is really

not the ego we're looking for kind of

holding on for a wing in a prayer

Eagle wing at a prayer so you might just

stay here laughing the hips and leveling

the shoulders if you feel like you can

play with that even wrassle with is good

while still bringing the palms around

even if they don't touch you can still

play with continuing this twists around

you might do that in the same thing with

the toes but we're just going to play

here

finding the breath and finding a

softness paying attention to the hips

head over heart heart over pelvis here

as we lift the fingertips up maybe on

this variation and once again when we're

ready

taking our focus from the video and

maybe bringing it into a softer gaze of

focus down past the nose line here we

breathe into the belly stretching and

strengthening the lower body as we lift

the heart up garen dasu not Eagle pose

we inhale lift the fingertips up exhale

ground down maybe you sink a little bit

deeper into that standing leg if you

want to take a variation here now if

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

going to try it on the other maybe you

go ahead and practice a little playtime

here but otherwise work on your breath

and if you have to come out of it in and

out of it this is the time to play so

rock on whoo

so the thing about Eagle is we kind of

just are I speak from my own experience

we're kind of just rap into a tight you

know trying to master the shape rather

than build the process and experience

and the more you kind of focus on the

process the richer the experience is

going to be especially when you're in

public class and this comes up so

wherever you are take one more deep

breath in and then we'll use the exhale

to unravel the arms and the legs press

into both feet firmly and again we'll

reach up nice and tall maybe slight

backbend this time if it feels right and

then we'll exhale back to Mountain Pose

awesome just notice how you feel notice

the difference is between the right leg

and the left leg shake it off if you

need you here Taylor Swift shout out

only in my yoga videos right we take a

second to close the eyes seriously take

your gaze off the video maybe draw your

attention inward notice your breath open

the palms life is good we take a deep

breath in and exhale let it go all right

awesome work my friends so that was

Eagle pose if you're craving more

foundations of yoga I just wanted to

tell you a couple of videos that you

might want to try after this we have

some time that will go good with your

Eagle pose you might try tree pose you

might try reclined twist and I think

that actually wind relieving pose would

be a fun thing to end with so if you

wanted to kind of couple up a couple of

foundations that was redundant then that

might be a fun place to go after Garuda

Sanne and I will raise you up on eagle's

wings hmm

name all the put all the songs you know

with eagles in them down below thanks my

friends I love doing foundations of yoga

with you leave questions comments below

really like tending to the foundations

questions so that we can all grow our

practice to be really strong and happy

and healthy alright fine what feels good

I'll see you next week