Explore eagle pose in various forms in this energetic 40 minute practice. Also includes Breath of Joy, many wonderful shoulder stretches, and opportunities to work on single leg balance. Blocks and a strap may be helpful.
Meet your Teacher
Polk County, IA, USA
Transcript
Hi, I'm Jen. Welcome to this power yoga class. I'm calling it soaring eagle because we're going to be exploring some variations on eagle pose, Including ones where we get to really feel like we are flying in our eagle. So you might want a strap for this practice, Something to bind your hands behind your back. Blocks can always be helpful. We do have a few balance postures in this practice. You could also just choose to be near a wall or have a chair. So go ahead and start in child's pose. Widen your knees to the edges of your mat so you've got plenty of space to drop your belly in between your thighs. Lower your forehead down to the ground. Stretch your arms out and relax your neck. As you take a few slow breaths here, Feel that space on the sides of your ribs expand with your arms over your head. Do you feel like you can breathe just a little bit deeper into your lateral ribs? No rush at all. One more full expansive breath. And let it go. Begin to lift your hips to come into puppy pose. Your hands can stay right where they are. Walk your knees back. Keep your hips high above your knees with your arms straight and outstretched. Can place your forehead on the ground. Some people are comfortable with their chin on the ground. Feeling just a little bit deeper stretch in your shoulders here in puppy. And again, Just taking an opportunity to notice your breath. Maybe here in puppy, You start to feel your rib cage lift away from your hips. Gravity really helping to create some space there in your lower ribs. Another breath in. And all the way out. And come all the way down to your belly. Your belly you'll find open wing pose stretch your right arm out I like an angle like I'm making a Y over my head so about towards the top corner of your mat and then start to roll over to feel a stretch in the front of your shoulder Slowly return to your belly. Set up on the other side. Stretch your left arm out at a diagonal towards that top left corner of your mat. Roll on over into the stretch. Let your head relax down on your mat. Opposite hand can push into the ground for leverage to create more of a twist. And begin to release back to your belly. We'll come back through child's pose one more time. Sink hips to heels. You can always put a block in between your hips and your heels if they don't comfortably touch or you want a little bit more support. Three deep breaths. Inhale, Rise up to tabletop. Plant your hands underneath your shoulders. Tuck your toes. Exhale, Downward facing dog. Push your hips up and back. Create length in your arms and your spine, But your knees can always be really, Really soft here. Maybe you bend one at a time, Stretch out your calves. If and when you do find stillness in your downward facing dog, Keep your arms active. Push the floor away. Inhale, Bend your knees. Look toward your hands. Exhale, Ragdoll. Walk your feet to your hands. Separate your feet at least hip distance. Again, You've got plenty of space for your belly to fall between your thighs. Release your hands to dangle or to grab opposite elbows. Slowly begin to walk your hands up your legs to come up to a standing position. Breath of joy. This is a breath practice where you'll divide your inhale into thirds. The first third of your inhale, You'll stretch your arms out in front of you to shoulder height. That second third of your inhale, They come out wide. That third part of your inhale, Sweep them all the way over your head with your exhale and opened mouth, Ha, As you drive your arms behind you and come into a bit of a squat. Let's try that together. Just hop in whenever you get the hang of it. Last one. Slowly come back to standing. Maybe place one hand on your belly, One hand on your heart. Ah, I feel your heart beating. Your breath is a little bit quicker now. Hopefully you're feeling just a little bit more energized. And release your hands. Step to the top of your mat for mountain pose. Reach your arms high. Gaze up toward your hand Breathe in. Breathe out forward fold. Bow your head to the ground. Inhale, Halfway lift. Place your hands on your shins or your thighs. Flatten your back and draw your shoulders down away from your ears. Breathe in. Find a little bit more length. Exhale, High plank. You can take plank from your toes or your knees. Spread your fingers wide, Shoulders over your wrists. Draw your core up and in. Think, Lift away from the ground. Breathe in. Breathe out lower down to your belly. Inhale, Low cobra. Pull your chest forward. Roll your shoulders back. Point your elbows behind you towards your feet. Breathe in. Breathe out, Release your forehead down. Inhale, Table or plank. Exhale, Downward facing dog. Pedal out your feet. Deep breath in. Out. Inhale, Bend your knees, Look forward. Exhale, Forward fold. Inhale, Halfway lift. Exhale, Fold. Inhale, Mountain pose. Exhale, Bring your hands to your lower back. This time we'll take a bind. You can use the strap between your hands if you'd like. Inhale, Broaden and lift your chest. Hold right here, Look up. Pull your shoulders together in the back. Make your neck just a little bit longer, Ears away from your shoulders. One more breath in, Keep your bind. Exhale, Bound, Forward, Fold. Pause here, Drop your head. See if you can get to that point where you actually really relax your neck. Your head is just dead weight. One more inhale. Exhale, Release your bind. Bring your fingertips down to the floor. Inhale, Halfway lift. Exhale plank. Here for just one breath in this time. Exhale, Slowly lower. Inhale, Bound locust pose. Again, Find a bind. You can use a strap. Inhale, Lift your chest and your legs. Gaze down at the top of your mat. Shoulder blades together and down. Feel your breath move you. Maybe you even rock a little bit on your mat. One more inhale into your belly. Exhale, Release. Inhale, Table or plank. Exhale, Downward facing dog. Take any movement you need. And then see if you can rest in stillness in your downward facing dog. Push the floor away. Release your ears to fall between your biceps. Inhale, Float your right leg high, Three-legged dog. Exhale, Low lunge. Step it between your hands. Inhale, Crescent lunge. Breathe. Stand up tall into a high lunge. Reach your arms up. Face your palms together. Point all 10 toes toward the top of your mat. Now stretch your arms out wide, Kind of like we did in the Breath of Joy out in line with your shoulders. Pull your shoulder blades together to open your chest. Keep this opening through your chest, Breathe in. Exhale, Hinge forward at your hips. Look down at the top of your mat, Like you're peering over the edge of a cliff. So starting to get a feel for what that might be like as an eagle soaring through the air. Exhale. Inhale, Standing split. Launch onto your right foot. Lift your left leg up, Drop your head down. This is a great posture to grab your blocks in for a little bit of extra support or hang on to a chair or a wall. It's a one-legged forward fold. You can always have a gentle bend in that standing leg. Breathe in, Reach your lifted leg a little bit higher. Exhale, Shiva squat, Breathe. Cradle your left knee behind your right leg. Pull that left heel up to your glute to engage your hamstring. I always imagine I'm spring-loaded in this shape, Just really curling in. Exhale, Inhale, Standing split, Launch up, Straighten your legs. Exhale, Shiva squat. One more time, Standing split. Toshiva squat. Inhale, Standing split. Exhale, Low lunge. Take a big step back. Drop your knee. Inhale, Crescent moon. Sink forward into your lunge. Broaden your chest, Arms can go overhead. Maybe it feels more comfortable to be at your. . . Hips or your front thigh blocks are a great tool here as well. Inhale. Exhale, Half split. Rock your hips back. Straighten your right leg just until you feel a hamstring stretch. You do not need to lock it out. Let's flow between those two. Inhale, Crescent moon. Hinge forward into your lunge. Exhale, Half split. Straighten your right leg. Reach your heart forward. A couple more times. Last time through your half split. Inhale crescent lunge rise all the way up Exhale, Warrior two. Keep your right toes pointed toward the top of your mat. Bend your right knee, Straighten your left leg, Stretch your arms out wide. Maybe close your eyes for a moment here. Feel your breath. Exhale. Inhale, Reverse warrior. Reach your right arm high. Look up toward your hand. Keep bending into your right knee. Don't come out of that lunge quite yet. Inhale. Exhale, Extended side angle, Reach forward. Lower the right arm. Reach your left arm high straight up to the ceiling or for a little bit more length through your oblique and your lats all the way over your head. Exhale. Inhale, Stand up towards star. That top arm swoops underneath your right arm. Eagle bound star pose. Eagle arms. Your left arm is under your right here. Breathe in, Reach your fingertips up. Exhale, Wide-legged fold with your eagle bind. Breathe, Relax your head once you get down into that fold. Inhale. Exhale unwind the arms left hand plants inhale twist to the right breathe here you're looking toward the top of your mat Reach your right fingertips high. Inhale. Exhale, Low lunge, Plant your hands at the top of your mat. Inhale, Three-legged dog, Sweep your right leg up and back. Exhale, Shiva squat in your down dog. Bend your left knee. That's the one on the ground. Bend your right knee as well. Plant it behind your left knee. Remember that spring-loaded sensation. Crouch down. One more exhale. Inhale, Three-legged dog. You can ground your left heel now as you reach your right foot high. Exhale, Shiva squat. Inhale three-legged dog. Exhale, Shiva squat. Inhale, Three-legged dog. Exhale, Downward-facing dog. Anytime we're in down dog, If you'd rather take a break in child's pose, You are welcome. Tabletop is another great option. Just a moment to reset your breath. Exhale. Inhale, Lift your left leg, Three-legged dog. Exhale, Low lunge. Inhale, Crescent lunge. Lift into a high lunge, Sweep your arms over your head. Gaze might go slightly up above the horizon. Then outstretch your arms. Big, Wide, Open wings, Pull your shoulder blades together, Thumbs up toward the ceiling. Keep your chest open and broad. Take a breath in. Exhale hinge forward look over the edge of the cliff Maybe you already start to feel like you're flying through the air just a little bit. How amazing would it be? Should have soared among the trees. Exhale. Inhale, Standing split. Take flight. Drop your head, Lift your right leg. Remember, You can grab your blocks here. Standing leg does not need to be completely straight. Deep breath in. Exhale, Shiva squat. It's your right knee behind your left. Curl everything in. Squeeze your inner thighs. Your Shiva squat legs are just like your eagle legs. Exhale, Inhale, Standing split. Exhale, Shiva squat. Inhale standing split. Last time, Dashiva squat. Inhale, Split. Exhale, Low lunge. Slowly land your right toes down, Right knee down. Inhale, Crescent moon. Sink into your lunge. Looking for a stretch, The front of the right hip crease. Remember, You can place your hands on your blocks or reach them overhead on your front knee. Inhale. Exhale half split push your hips toward the back of your mat reach your chest forward toward your left ankle Your blocks really can help you control the depth in your half split so you can find that spot that feels just right. And we'll flow between. Inhale, Crescent moon. Exhale half split. Inhale, Crescent moon. Exhale, Half split. Inhale, Crescent lunge all the way back up. Exhale, Warrior two. Left knee is bent, Right leg is straight. Stretch your arms out. Option to close your eyes for a moment. Breathe out. Inhale, Reverse warrior. Sweep your left hand high. Face your palms toward the back of your mat. Stay in your lunge. Inhale. Exhale. Extended side angle. Reach as far forward as you can. Left hand points down to the ground. Reach your right arm up. Remember, You can reach it straight up to the ceiling or all the way over your head. A little bit more challenge for your oblique. This top arm, Your right arm is the one that's gonna swoop under for the eagle bind. Breathe out. Inhale, Star with an eagle bind. Right arm under your left for your eagle. Lift your elbows up in line with your shoulders. Breathe in. Breathe out wide-legged fold with your eagle bind. Take your time to arrive in your fold and then check in. See if you can really relax your head. Let it be dead weight. Breathe in. Breathe out. Unwind your arms. Plant your right hand below your face. Inhale, Twist toward the top of your mat. It's your left hand that reaches high. Breathe in. Breathe out low lunge crawl your hands forward plant them down inhale float your left leg high three-legged dog Exhale, Shiva squat, Down dog. Your left knee behind your right. Crouch down. Pull your heel to your glute. Get tight. Inhale, Three-legged dog. Exhale, Shiva squat. Inhale, Three-legged dog. Exhale, Last Shiva squat. Inhale three-legged dog. Exhale, Downward facing dog. Drop to your knees. We'll take a quick break in child's pose. Relax your forehead. And begin to come back up to your downward facing dog. Spread your fingers, Push your hips up and back. We'll flow through those poses. On each side linking breath to movement, But you're welcome to slow this down as much as you need or to skip anything that doesn't work for you. Exhale. Inhale, Float your right leg high. Exhale, Low lunge. Inhale, Crescent lunge with open arms. Exhale, Hinge forward. Inhale, Standing split, Lift your left leg. Exhale, Shiva squat just one time. Inhale, Standing split. Exhale, Low lunge. Back knee comes down. Inhale, Crescent moon sink into your lunge. Exhale, Half split. Pull back. Inhale, Crescent lunge, Lift the back knee. Exhale, Warrior two. Inhale, Reverse warrior. Exhale, Extended side angle. This top arm will swoop under, Inhale star with eagle left under right. Exhale, Fold with eagle. Inhale, Lift your right arm. Look toward the top of your mat. Exhale, Low lunge. Inhale three-legged dog. Exhale, Shiva squat, Down dog. Inhale, Three-legged. Exhale downward facing dog. Breathe in, Lift your left leg. Exhale, Low lunge. Inhale crescent lunge open arms keep your chest broad exhale hinge forward look down inhale standing split Exhale, Shiva squat. Inhale, Standing split. Exhale, Low lunge. Release the back knee down. Inhale, Crescent moon. Exhale, Half split. Inhale, Crescent lunge, Lift your knee. Exhale, Warrior two. Breathe in reverse warrior. Exhale, Extended side angle. Inhale, Star, Eagle bind, Your right arm under your left. Exhale, Fold with eagle arms. Inhale, Left arm high, Look toward the top of your mat. Exhale, Low lunge. Inhale, Three-legged dog. Exhale, Shiva Squat Down Dog. Inhale three-legged dog. Exhale, Downward facing dog. One more time on each side. Feel free to get lost in the flow. Connect one movement to the next. Inhale, Right leg high. Exhale, Low lunge. Inhale, Crescent, Open wings. Exhale, Look forward. Inhale, Standing split, Lift your left leg. Exhale, Shiva squat. Inhale standing split. Exhale, Low lunge. Inhale, Crescent moon, Back knees down. Exhale, Half split. Inhale, Crescent lunge, Lift the back knee. He'll worry or two Breathe in reverse. Exhale, Extended side angle, Reach. Inhale, Star, Eagle bind, Left under right. Exhale, Fold, Eagle bind. Inhale, Right arm high, Look to the top. Exhale, Low lunge, Crawl your hands forward. Inhale, Three-legged dog. Exhale, Shiva Squat Down Dog. Inhale, Three-legged. Exhale, Downward facing dog. Breathe in and lift your left leg. Exhale, Low lunge. Inhale, Crescent lunge, Open your chest, Arms go wide. Exhale, Hinge forward, Look down. Inhale, Standing split. Exhale, Shiva squat. Inhale, Standing split. Exhale, Low lunge. Inhale, Crescent moon. Exhale, Half split. Inhale, Crescent lunge, Lift your knee. Exhale, Warrior two. Breathe in reverse. Breathe out extended side angle. Inhale, Star, Eagle bind right under left. Exhale, Fold, Eagle bind. Inhale, Left arm high, Look to the top of your mat. Exhale, Low lunge. Inhale, Three-legged dog. Exhale, Shiva squat, Down dog. Inhale three-legged dog. Exhale, Downward facing dog. Deep breath in. Let it go. Again, Fill up. And release. Look toward your hands, Forward fold, Step your feet to your hands. Inhale, Slowly rise. All the way up to standing a moment to arrive. Feel your weight pour into your right foot. So shift. Left to right left toes can still be on the ground here but just start to feel that more of your weight is in your right foot And we're looking to find balance on that right foot. Your foot. It's basically like a tripod. Your heel, The base of your big toe and the base of your little toe make that tripod. And so just bring your awareness to that tripod. See if you can kind of even out your weight between those three points. And when you feel steady. Lift your left knee up, One-legged mountain. Find something steady to look at that's not moving. Inhale. Exhale, Eagle. Left leg over your right. Left arm under your right. Sink your hips back like you're in a one-legged chair. Just like you did in Shiva squat, Really cradle your knees together, Squeeze your inner thighs, Create that support. Inhale, Unwind your arms. Soaring Eagle, Spread your wings open wide. Maybe you look slightly down toward the ground. If you feel comfortable here and want an extra challenge, You can always close your eyes. Start to dream about what that might look like to be soaring through the air. Adding on, Bind your hands behind your back. Again, You could use your strap. Broaden your chest. And tip forward just a little bit more. Diving Eagle. So now you're swooping down toward the ground. Your drishti is down at the floor. Find a spot that's not moving, Your target. What are you diving towards? Inhale all the way back to one-legged mountain. Take your time to rise, To unwind. Exhale, Set your foot down. Bring your hands to connect. At your heart. My right foot and calf definitely felt that. Let's try the other side. Pour your weight into your left foot. Right toes are still on the ground for now. Just searching to find balance in the tripod of your foot. Once you feel steady. Lift your right knee, One-legged mountain, Reach your arms high. Inhale. Exhale, Eagle. Right leg over left. Right arm under left arm. Bend both of your knees. Squeeze them together. Begin to unwind your arms for soaring eagle spread your wings open tip forward just a little bit look down toward the ground From your soaring eagle, You found something you want to swoop down there for. So bind your hands behind your back. Lift your knuckles away from your lower back. Tip even farther forward. Let your belly rest on your thighs. Look down at the ground. Keep your gaze steady. Your eyes on the prize. Keep breathing. Exhale. Inhale, Slowly unwind all the way back to one-legged mountain. And then back to two feet. Deep breath in. And out. All right, Go ahead and come down to a seat on your mat. Stretch your legs out in front of you for a seated forward fold. I always keep a nice bend in my fold. You are welcome to as well. You can even grab blocks. To place underneath your knees. Inhale reach your arms high. Exhale, Fold forward. Let your belly rest on your thighs. Eventually letting your upper back and your neck round and your chin relax onto your chest. Slowly begin to rise. Out of your fold into a tall seat and make your way down to your back set up for bridge pose Stack your heels right underneath your knees. Heels close to your glutes, Maybe you could tickle them with your fingertips. Press into your feet. Inhale bridge. Breathe. Lift your pelvis off the ground. Feel the length across the top of your thighs, In front of your hips. Sometimes I like to bend my arms, Make robot arms. And press my triceps into the ground for a little bit more opening in the chest. Keep your head relaxing on your mat. Breathe in. And out slowly lower. Good. Hug your right knee into your chest. Send your left leg out long. Give your ankle a nice big circle. Both directions. And then fall into your twist. Right leg falls to your left. Stretch your right arm out, Left hand can hook onto your right knee. Begin to come back towards center and hug your right knee into your chest one more time. And switch it for your left. Left knee in, Right leg long. Circle your ankle. Other direction. And find your twists. Begin to come toward your back. Left knee into your chest one more time. And send it long. Shavasana. Place your hands and feet. On the floor. Blocks could go underneath your knees. Maybe you cover up with a blanket, Really get cozy. One full breath in. And let go You're welcome to stay in your Shavasana for longer if you'd like. If you're ready to move on. Deepen your inhale. Let it go with a sigh. Wiggle your toes and fingers. Circle your wrists and ankles. Roll over to one side just as a transition. And when you feel ready, Press yourself up to a seat. Thank you for joining me today for this Soaring Eagle practice. Hope you had a little fun. We'll close by bowing to one another to honor the equal worth in each of us. Namaste.
