Tilbakelent Ørn Posisjon
Reclining Eagle Pose, or Supta Garudasana , is a calm and restorative yoga pose that focuses on stretching the hips, shoulders and glutes . This position is excellent for releasing tension in the lower back and for opening up the body after a long day of sitting still.
Correct Technique
How to perform Reclining Eagle Pose:
- Lie down on your back with your knees bent and your feet flat on the floor.
- Cross your right leg over your left thigh and, if possible, wrap your right foot around your left calf.
- Extend your arms out to the sides in a "T" shape, then cross your right arm over your left and try to bring your palms together.
- Gently lower your legs to the left while keeping your shoulders on the mat. Turn your head to the right for a deeper stretch.
- Hold the position for 30 seconds to 1 minute , breathe deeply and relax. Repeat on the opposite side.
Common Errors
- Excessive pressure on the binding: Do not force arms or legs to bind if it feels uncomfortable.
- Raised shoulders: Make sure both shoulders are flat against the mat.
- Shallow breaths: Focus on deep breaths to achieve better relaxation and effective stretching.
Modifications and Variations
- Beginner-friendly: If full binding is not possible, cross arms and legs loosely without wrapping.
- Enhanced stretch: You can gently push the top knee down for a deeper stretch.
- Use of equipment: A pillow or yoga block under the legs can provide extra support if the hips are tight.
Repetitions and Sets
Hold each side for 30 seconds to 1 minute , and repeat 2-3 times for maximum effect and relaxation.
Breathing techniques
Breathe calmly in through the nose and out through the mouth. Each time you exhale, try to relax your body more, especially in your lower back and hips.
Visual Tips and Angles
Watch these videos to learn different approaches to Reclining Eagle Pose: