Hot Yoga Pose Forums > Chapter: Garudasana
My question is about 12-14 major joints in the body that this pose releases blood to. First of all, is it 12 or 14? I've heard both. Secondly, which joints are these? I always try to visualize them when I'm in the pose, but I loose count after focusing on my hands and arms.
KristinaS
It's semantics; some say the 14 major joints are shoulders, deltoids, elbows, wrists, hips, knees, ankles Technically, the deltoids are muscles so you can you can argue if that is accurate. Others describe the 14 major joints as: shoulders, elbows, wrists, hips, knees and then consider the upper ankle (talocrual joint) and lower ankle (subtalus) as separate joints of the ankle area (there are tons of bones in that area of the ankle and foot!) Either way the important thing is how bringing blood flow to these areas of the joints keeps them well-oiled and thus, no arthritis!
Rhonda Uretzky, E-RYT
My challenge has been aligning my joints. I try and yet can hardly tell the difference in the mirror. At most I bobble and then my body inevitably returns into its comfortable position.
I think the book's advice helps though, and I tried it all this week: "Focus on squaring the hips..."
I now use 'elbows and knees in straight line' as a visual, but the 'square hips to front' as a physical cue to try. I was trying to pull my knees over, but nothing would 'keep' them ‘over there’.
I think squared hips might indeed 'keep them there'!
Melina
I appreciated the visual descriptors provided in the book for Eagle and will try these: positioning my shoulders directly over the hips, keeping my chest up and open, stacking my joints in a vertical line, sliding my vertical spine down the wall, and squaring my hips to the mirror for alignment.
Mallory Maier
The first challenge I have is keeping my upper body back as I bend the knee, but I think that may be a strength issue that will resolve the stronger I get, especially core strength. I am mindful of my core muscles as I do this pose, especially in the set up.
Second, I wobble to the point of falling over, and I imagine this could be because I am not keeping my upper body back enough to balance, and also it seems my ankle may be stronger on one side than the other. Aside from regular practice, any other suggestions?
Marguerite
Straightening the upper back - not stick straight but not crunched forward and top heavy - will help with balance Marguerite - but I suggest that you go ALL IN! When you feel you are losing balance, sit deeper and squeeze harder. Locking will help hold you steady and if you fall....no worries, set up and come back in again. Better to fall from giving it your all than to hold steady but hold back
Rhonda Uretzky, E-RYT
When I was reading about fixing common mistakes, I immediately thought about the part with shifting weight. Specifically, my own! I definitely need to have more awareness while I'm lifting my leg up to wrap it around and make sure that I don't shift my weight. I never realized that maybe my hips are uneven. I love having this awareness in all these poses to add to my practice as well as be aware of this while i"m teaching.
HeatherS
Sometimes you will need to correct students who shift the leg out to the side, push off on that foot, shift their weight and throw the leg to wrap it - not only shifting weight onto one hip but also tilting that hip.
It's way more simple: Lift the leg straight up, over and around. Now you've wrapped that hip up all snug and lovely like a Christmas present.
Rhonda Uretzky, E-RYT
I would like to see in the mirror that I am squaring my hips but it hasn't happened yet, even though I can do elbows and knees in one line, I still look completely torqued. Should I ask what I am doing wrong or do I just wait it out? I don't look like the picture in the book. I do feel more stabile when I sink down lower, and I am able to hook my right toes but not my left. When I am on my right leg, I tend to fall out in the grandest of ways.
Marguerite
I love the feeling in my hips during eagle. For me I feel like I can never sit low enough. And it is totally a matter of lifting the chest up, upper body back and just sit, sit, sit. The feeling for me is the best and afterwards I feel like my hip joints are fully mobile; no pain, no rubbing, no cracking. Now if only I could get my fingers tips lower....I see progress on the right side but on the left side I am still working on the arms and getting them lower, pulling the shoulders down
GabbyL
It feels good for me to maintain the balance in this pose while working toward the alignment. I feel like once I have familiarized myself with the script, I can focus more and actually do it better. About the water break. I always take a small sip to wet my mouth while the water is still cold. At least that's what I tell myself! I am going to take the advice in our Master Book. Just be there, there is nothing else to do between our postures but breathe. She goes on to say: Take that literally and figuratively and make tremindous spititual, mental, physical and emotional breakthroughs. OKAY! Thats what I'm talkin about!
KimA
Kim - I'm all for sipping water when it calls you to - but not sipping as a habit. Sometimes water, towels, hair, outfit....they can just become distractions from the main attraction which is You in in The Present Moment. It's your call.
Rhonda Uretzky, E-RYT
Gabby - stay focused on what you want - that low down feeling in Eagle is amazing, yes? - now dont end your beautiful appreciation for yourself and your body by noticing what has not yet shown up for you yet (lower fingers)
Trust that it will all appear as long as you do your jobs which is easier than you may think: hold your Eagle-eye focus on what you DO want. (Eagles can see a mouse running in the forest from a great height when they are hungry for Mouse dinner. The Eagle's focus is sharp, sure and unshakeable. Be the Eagle)
Rhonda Uretzky, E-RYT
Marguerite - now that elbows and knees are in a straight line, just move the hips to square them more. Eagles are patient. And if you fall - yes, and in the grandest spread-Eagle possible!
Rhonda Uretzky, E-RYT
In this pose I have only been able to get my arms to cross but since starting teacher training and having classes three times a week I have finally been able to touch my hands together! It took me about a month but I[m on my way to limiting the blood flow in all those pressure points mentioned in the script.
This is one of my favorite poses to go into and I think its because of that big release at the end....
I see mentioned above is putting the arms and feet in a straight line and I am trying to become more aware of that and make sure I have a good mirrored spot in the room to do this pose....
Mark
Garudasana – Eagle Pose.
I saw a bald eagle one morning during a lakehouse vacation in Maine. I was sitting on the dock at dawn, watching the still water, when a bald eagle swooped down 15 feet in front of me, picked up a fish with perfect precision, and pulled up to land in a tree to my right. So close I could see the fish guts he flung from his branch. So close I could see him burp after his breakfast.
The majesty of that vision was many things – yet I was most of all impressed by the eagle’s intense focus and precision. I always think of that scene in my head when we reach Garudasana in class.
A trusty (haha) wiki resource says Garuda used to be identified as “the all-consuming fire of the sun’s rays,” though it is more commonly known as the king of the birds in Hindu lure – the eagle, the devourer.
Keeping this in mind, this all-consuming fire of the sun’s rays, I know now why I have such a familiar affinity for this asana. In Hot Yoga Master Book, Gabrielle Raiz emphasizes the “solid central alignment” this asana achieves through correct position of shoulders, chin up, chest up, hips square, tailbone tucked, no light or air or gaps, and great compression on all the major joints of the body – with the intense focus of the eagle, you achieve a central alignment with the vertical pull of gravity beneath your feet, and you experience the all-consuming fire of the sun’s rays.
This, though I am very unlearned when it comes to the chakras, has always given me the feeling of aligned and happy chakras, all stacked on top of one another, and singing in harmony.
Three things for me to focus on: 1) correct shoulder positioning by arching the spine and pulling the elbows down towards the abdomen and in close to my body. 2) Tucking the tailbone to engage the core and keep a straight spine. 3) Squaring my hips to the mirror to achieve solid central alignment.
Grace
Also, Mark - I forgot to reply to your post. My apologies!
It's so awesome to see and hear about all the progress we are making as teacher trainees. We can't help it, as we do all these readings and practice these scripts and read our books about yoga and life, we get deeper and deeper into the actual practice of yoga. It's wonderful news that you can now touch your hands together! Gabrielle Raiz talks about how all it takes is time and practice and the hands will touch.
I agree with you on loving this pose - it's a tough one but it's so worth the big release at the end. Fresh oxygenated blood! I love that phrase :)
Grace
this is one of my favorite postures to help stretch my back. i love feeling my shoulders separate and stretch when i pull my shoulders down and keep my thumbs to my face. since starting hot yoga a year ago i couldnt wrap either foot around my calves and now i can get the right one 100% of the time and the left one about 80% of the time. usually if i have any pain in this pose its in my ankles. the best part of the pose is the release... Fresh rush of oxygenated blood!
danielle bumber
I have a love hate relationship with this pose. I love that my single leg can hold me as i sit deeper but i hate my tight shoulders, i get as close as i can to intertwine the foreams and try to get my hands in prayer. Currently i can grab my thumbs but when my fingers & hands are straight they are blocking my view in the mirror and i lose my balance. Can my fingers and wrist bend as i hold my thumb so i can look into my eyes in order to maintain my balance? The pictures in Gabrielle's book show them bent. Do you agree with this?
TinaA
Its wonderful to read all the reactions to this powerful pose - isnt it amazing how much you can feel in 30 seconds or less?
Tina, no, do not bend your wrists in Garudasana. You can gently pull on the thumb you are holding to get the hands lower which is mostly a function of the shoulders releasing so also focus on pulling down on the shoulders. If you cant see yourself in the mirror, look straight ahead and fix your gaze on something that wont move - this will balance you as well
Rhonda Uretzky, E-RYT
Yes, it is amazing how much you can feel just in 30 seconds. This is an amazing pose. I love when I can hook my toes and slide them down The hips feel so open and there is so much flexibility. It feels when this occurs you can hold the pose as long as you want.
Alfia
Alfia have you been able to hold your balance in Garudasana?
Rhonda Uretzky, E-RYT
I love this pose... I always feel like if my concentration has not fully been engaged yet, this pose gets me there😃. I know that I need to focus on pulling my arms back (in the engaging the back muscles kinda way). But I love getting my chest up high and sitting down low
Becky
Everyone has that pose they look forward to: sounds like this is yours, Becky.
Rhonda Uretzky, E-RYT
So many paradoxes in this pose: squeezing tight promotes greater blood flow. The lower you sit the more likely you'll maintain your balance. My favorite: sit low down but keep you upper body perched high. What are your questions or favorite moments in this pose and chapter?