Eagle - Garudasana

Stand up bend both legs slightly and balance on the left leg. Then bring the right leg bend on top of the left leg and place it around, so the ankle can reach behind the left calves.

Now cross the left elbow over the right and place the hands together, or interlace the fingers (your choice) in the middle and front of the face.

You can try to improve it by bend down even more holding the chest straight back as possible.

Hold this position with long deep breathing for a few breaths. Then switch to the other side.

Benefits:

• The Eagle pose can help with asthma, lower back pain and sciatica
• Builds concentration and balance.
• It stretches the thighs, hips, shoulders and upper back, and strengthens and stretches the ankles and calves.
• Improves digestion.