Garudasana

Garudasana = Eagle Posture

Translation:
* Garudasana = The eagle posture
* Garuda = the mythic "king of the birds", The word is usually rendered into English as "eagle," though according to one dictionary the name literally means "devourer," because Garuda was originally identified with the "all-consuming fire of the sun’s rays."

Critical Elements (of getting to the pose)

Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot. Bring the arms out in front. Cross the right arm over the left, bend elbows, and bring the palms to touch. Continue to Lift the elbows while keeping the shoulders sliding down the back. Hold for 5-10 breaths, repeat switching sides.

Benefits/Effects

* Strengthens and stretches the ankles, knees, legs, and calves
* Relieves leg cramps
* Stretches the thighs, hips, shoulders, and upper back
* Improves concentration
* Improves sense of balance
* Helps in finding relief from Asthma, Sciatica and low backache

Awareness

I feel very focused in the asana, as it takes much effort and concentration to stay balanced on the one foot with twisted legs and arms. I also feel the stretch in my legs, especially my calves, and my back. I try to keep my toe mounts in Tadasana stable to hold my weight, and I stare at one spot in front of me as I breathe evenly to help with balancing.

References

http://yoga.about.com/od/yogaposes/a/eagle.htm
http://www.yogajournal.com/poses/785

picture credit: http://gobblegreen.com/blog/wp-content/uploads/2009/07/yoga.jpg