2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

HANDSTAND, LEG CROSSED OVER: GARUDA LEGS & HALF LOTUS
Leg Position of the Pose Dedicated to Garuda in
Downward Facing Tree Pose
Pada Garudasana in Adho Mukha Vrikshasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,
and ujjayi breathing.
2. Exhale and hinge from the hips, coming into a forward bend, placing the palms on the floor on the
outsides of your feet. Your hands should be shoulder width apart or slightly wider. Make sure
your arms are straight and your shoulders are on top of your fingertips.
3. There are many ways to come into a handstand. When you start practicing handstands, make sure
you can balance on your hands against the wall for at least 60 seconds. Then you can experiment
with jumping into a handstand or lifting your legs using your core. Press strongly into your hands.
4. Once you find your balance in a Downward Facing Tree Pose (Adho Mukha Vrikshasana), also
known as Handstand, exhale and bend your knees; cross your right leg over your left leg, hooking
your right foot around your left calf muscle. Hold for 30, and up to 90, seconds to receive the full
benefits of the stretch.
5. Inhale and bring your legs back to the straight position. Exhale and switch legs as you bend your
knees and cross your left leg over your right leg, hooking your left foot around your right calf
muscle. Hold for 30, and up to 90, seconds to receive the full benefits of the stretch.
6. Inhale and bring your legs back to the straight position. On the following inhale, lower your feet to
the floor. Inhale as you come back to Mountain Pose (Tadasana).
pada = foot or leg
Garuda = Hindu Deity, half-man half-eagle, carrier of Lord Vishnu
adho = downward
mukha = facing
vriksha = tree