In Eagle Yoga Pose both the arms and the legs are wrapped making this a stretch for the shoulders and the hips.
The easiest way to practice wrapping your legs in Eagle Yoga Pose is to do it while sitting down. You can then use your hands to help. Once you have the feeling you can then try it while standing.
To wrap your legs around each other while standing, first bend your knees and shift your weight on to one leg. With your weight on your left leg place you right leg on top. Then lift your right hip (below middle).
To tuck your foot behind your ankle, roll your right leg inwards so that you right foot comes close to your left ankle. (You might find it helpful to roll your left leg inwards also.) From here you can try to hook your right foot behind your left ankle (above right).
Once you've crossed your foot and ankle your can try to relax your hips and let your pelvis sink deeper.
To reduce the stress on your supporting leg knee, reach your pelvis back as you sink deeper so that your supporting shin becomes more vertical. Keep your supporting foot and ankle active.
So that you stay balanced when reaching your hips back, reach your ribcage forwards.
Also, so that you can keep your standing foot stable, move slowly and gradually towards crossing your foot behind your ankle. Because your feet are crossed it can be initially confusing trying to keep your balance. For that reason pay extra attention to the foot your are standing on.
If you are having trouble wrapping your legs or if you don't know how to lift one hip or rotate the thigh internally, you can practice doing these exercises outside of the pose.
To practice lifting your hip, have your weight on one leg. If your weight is on your right foot, focus on lifting the left side of your pelvis. You'll feel a contraction on the left side of your lower back (quadratus lumborum) or at the left side of your waist (obliques).
When lifting the side of the pelvis, focus on pulling it closer to the same side ribcage (below left).
1. Lifting the Hip. 2. Internally Rotating the Thigh
Once you've got the hang of that action, practice rolling your thigh inwards with your weight on one leg. With weight on your right leg practice rolling your left leg inwards.
Once you have the hang of these actions in isolation try both actions with one leg on top of the other and your knees bent. Lift the side of the pelvis on your lifted leg side. Then roll that thigh inwards. Do both of these actions in such a way that your lifted leg foot moves towards the ankle of your supporting leg.
One way that I currently exercise the legs is by not binding the legs in eagle pose. Instead, with the legs crossed, I lift the hip of the top most leg and focus on drawing the foot of the top leg towards the ankle of the bottom leg. I then hold this position without actually binding the foot and ankle. This forces me to use leg and hip strength to hold this position.
Once you've got the hang of the eagle yoga pose arm actions and leg actions in isolation you can first put the arms in position and then your legs or vice versa.
Also, once in eagle position you can focus on relaxing while you hold the pose or you can work to pull your arms away from each other and your legs away from each other. Try doing this in time with your breath: inhale and work to pull apart, exhale and relax.
Do both actions slowly and smoothly, so that they begin and end simultaneously with your inhales and exhales.
Read about developing balance in balancing on one foot.
I get pain in my left hip in standing forward bends and even squats. Here are some of the exercises that I've used to make my hip feel better.
I've added part 2 to the description of this routine. Parts 3 and 4 to come (the videos are already on youtube.
This routine, with accompanying videos, includes knee strengthening exercises as well as exercises for basic strengthening, improving stability and balance. It also helps you to improve body awareness.
My latest video, some tips for getting comfortable in the deep squat. And suggestions for shifting weight to one leg while in a deep squat.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Some hip flexor strengthening exercises.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.