Poziția Vulturului Înclinat

28 octombrie 2024

Reclined Eagle Pose, or Supta Garudasana, is a variation of the standing Eagle Pose that is performed lying down. This exercise is excellent for stretching the shoulders, loosening the hips, and strengthening the core. The pose provides a deep stretch in the upper back and hips while soothing the nervous system.

Proper Technique and Form

Follow these steps to perform Reclined Eagle Pose correctly:

Start by lying on your back with your knees bent and your feet flat on the floor.
Cross your right thigh over your left, and try to wrap your right foot behind your left calf if possible.
Extend your arms in front of you, then cross your right arm under your left. Try to bring your palms together.
Pull your knees in towards your chest and feel the stretch in your hips and shoulders.
Hold the pose for 5-10 deep breaths, then switch sides.

Common Mistakes

Here are some typical mistakes during Reclined Eagle Pose, and how to avoid them:

Forced Movements: Don’t force your legs or arms too far; allow the stretch to come naturally.
Tight Shoulders: If your shoulders feel tight, simply cross your arms without trying to get the palms together.
Ineven Breathing: Keep your breath calm and steady to maximize the benefits of the pose.

Modifications and Variations

To modify Reclined Eagle Pose, you can try the following adjustments:

Using a Block or Blanket: If you find it difficult to keep your knees close to your chest, you can place a block or blanket under your hips for support.
Reduce the Crossing: If full crossing of the legs is too intense, simply cross your thighs without trying to wrap your foot around your calf.