Hi everyone. I have been reading and taping into the Amazing asana sequences on this site as a resource for many months to help craft new flows for my classes. I thought it was time I gave back and shared a flow, "Soaring Eagle" that my students love. Enjoy!
- Start in Samasthiti
- Inhale Tadasana
- Exhale Uttanasana for two breaths
- Step the Left foot back into high runner's lunge (balance) then lift the arms out to a T (shoulder height)
- Keeping the arms static in the T, inhale up straightening the front leg, exhale back to a lunge, arms still static. Repeat 5 times
- You are now back in a high runner's lunge, front leg bent, back leg straight with arms out to a T
- Inhale and push off the back right foot and wrap into eagle legs (balance) as the arms are simultaneously inhaled up and overhead, palms touching each other. Hold for two breaths and then lower the arms and wrap into eagle arms.
- From here exhale and lower bending the knees to deeper the eagle pose, inhale and lift back up (repeat 3 times with breath) and end in the lower position.
- On the next inhale, unwrap the arms gliding them out to the sides, palms facing upward and end with the hands overhead palms touching. At the same time that the hands are in motion, lift the torso back up, unfurling the knee and bringing it to a bent knee position in front of you. You will then exhale and push the right foot back into the high runner's lunge at the same time that the hands float back down into a T. (You are now in the same position as step 4 above)
- Now gently move the standing leg up and down again while floating the arms as wings. As the arms go up just above shoulder height the wrists and fingers point down towards the floor. As the arms float down, just below shoulder height, the fingers and wrists point upward. You are now in "soaring eagle." Float up and down for 5 full breaths ending on a down.
- Float both hands back to mat near front foot
- Scissor legs one time so opposite leg is in front or go to downward dog and reposition legs
- Repeat on the other side and then come back to
- Uttanasana
- Tadasana
- Samasthiti
I've also gone from step 10 into tree or warrior III. It has a lot of potential to mix other poses in as add ons. Hope you enjoy.
