This month for my Patreon supporters I created a 60 minute yoga class focused around Eagle pose. What I discovered in one hour is I can either focus on legs or arms. In the full class I broke down the leg variations, and decided to do a bonus piece of content on shoulder mobility yoga.
You see it’s easy to get carried away when creating content you’re passionate about. And, the next thing you know is your blog post is 5000 words and a video is 2 hours long! I’m learning how to chunk the information into bite size pieces.
Shoulder Mobility Yoga
While we think of moving the legs in eagle pose the arms, back and shoulders also get a major workout and deep stretch. It’s so important to ensure we’re warmed up before we begin to attempt tying the arms in knots. I already have a post on my favorite shoulder mobility exercise, which is also in this workout!
One way to do this is simply move the shoulders through their range of motion. One way I like to explore is opening the arms wide and giving myself a hug. Switching which arm is on top. Does it feel different with the right/left on top.
Another fun exploration of range of motion uses a block. With the arms over the chest and elbows bent can you reach the block behind you? Does one side of the block connect to the floor before the other.
15 Minute Eagle Arm Yoga Flow
Interested in more? There are a couple more shoulder mobility yoga exercises in the video embedded below. Once warmed up we then explore the different arm variations of eagle pose from easiest to most difficult. It’s really interesting to notice the differences in the experience of the pose on the right compared to the left.
If you can’t get the video to play then check it out on YouTube. While you’re there don’t forget to subscribe to my channel. Seriously, it’s a great way to support me, and my work, and stay up to date with all my free classes.
Eagle pose arm variations
The first variation is to simply press the palms and forearms together. This may already offer a challenge to those with tight shoulders. How does this feel for you?
The next variation is to lift elbow on top of the other. Can the back of the hands connect? Try this on both sides and see how it feels. Compare sides.
For the final variation we come back to one arm on top. Then the lower thumb comes to the face, the top hand goes forward, wrapping the forearms together and around each other. Can the palms touch?
Again try both sides. How does it feel on each side? What differences do you feel? Is it possible one side but not the other?
Eagle is a challenging pose. But, by breaking down the legs then the arm separately we can then look to doing both together. Which variation works for you and your shoulders?
Looking for more yoga videos at home?
As I mentioned this shorter video is a supplement to the 60 minute exclusive video I created for my Patreon supporters. If you’re interested in longer format videos you can do to your schedule at home, then check out Patreon! Sign up today and you’ll get access to all the previous videos in the archives.