Eagle Pose

• Begin in mountain pose. Bend the knees slightly and lift the left foot up. balancing on the right foor and cross the left thigh over the right. Hook the top of the foot behind the lower calf as you balance.
• Stretch the arms forward, stretching the scapulas across the back. Cross the arms in from so that the right arm is above the left, then bend the elbows. Bring the right elbow into the crook of the left elbow, bringing the backs of the hands together.
• Beginners may want to grab opposite shoulders rather than crossing the arms.
• Hold for 15 to 30 seconds, then unwind and reverse for the opposite side.

Warrior 3 Energy

Eagle opens the heart and moves prana upward to the ajna (third eye) chakra. The balance action this pose requires creates an interplay between prana (upward moving energy) and apana (downward moving energy).