This is a post from our lovely Bikram teacher Ivanka...

Garurasana or Eagle pose is the 3rd in the Bikram yoga series. If you can do the 4 postures to this point, the rest of your class will be strong and balanced.

Eagle pose is about compression. It will affect your reproductive organs, adrenal glands, and major joints. Twisting and flexing leg and hip muscles will increase fertility , libido, and intensify the pleasure involved with these 'acts'.

Garurasana begins the cardio part of the class, so pay attention to your breathing; slowing down your exhales will keep you calm.

This compression opens up the 14 major joints in your body: ankles, knees, hips, deltoids, scapula, elbows and wrists - 7 on each side.

Eagle pose alignment

The correct alignment for this Bikram pose can be difficult for beginners, people who have suffered physical trauma, and those who have more muscle bulk.

1. First, to correct arm alignment, relax your arms and cross elbows high. Bring your palms together, and pull your elbows down. The idea is to one day have your hands in prayer. This opens deltoid, scapula, elbows and wrists.
2. Second, you have to sit down DEEP! The lower you can bend the knees and bring down the hips, the better, keeping the upper body leaning back (picture yourself sitting in a chair). Keep the standing leg bent as deeply as possible to bring the other leg over as high as possible - the higher, the better. This also will help bring the foot behind the ankle. When it feels 'easy', you have to sit down and squeeze legs tight to create compression, especially if you are flexible. Once your knees are in line, your hips will go down more - don't push your knees down or forward because you will create too much pressure in the knees. Instead, sit back the hips, upper body back more (still in a chair).

In Eagle pose, as with any other Bikram yoga pose, it is important to visualize the ideal while working within your own body.

If you move with precision and intent, you will gain all the healthy and the 'fun' benefits Garurasana has to offer!

~Ivanka