WEBVTT 00:00:00.320 --> 00:00:02.060 Hey, everyone. Welcome to Yoga With Adriene, 00:00:02.060 --> 00:00:04.400 Foundations Yoga. 00:00:04.400 --> 00:00:07.840 Today we're gonna learn Garudasana or Eagle Pose. 00:00:07.840 --> 00:00:12.240 This is a request I get a lot and it's a great one because, 00:00:12.240 --> 00:00:13.280 especially for a beginner, 00:00:13.280 --> 00:00:17.194 this pose can look like a pretzely yoga pose 00:00:17.194 --> 00:00:19.280 that you just don't even want to mess with. 00:00:19.280 --> 00:00:23.120 But it's really fun and it has a lot of therapeutic benefits. 00:00:23.120 --> 00:00:25.680 You're probably going to come across it in a Hatha yoga class, 00:00:25.680 --> 00:00:26.800 in a public class. 00:00:26.800 --> 00:00:28.320 So it's a really fun one to learn, 00:00:28.320 --> 00:00:31.040 and if you like the Eagle, like I do, 00:00:31.040 --> 00:00:35.840 then it always feels good to practice. 00:00:35.840 --> 00:00:37.120 What can I say? I like the Eagle. 00:00:37.120 --> 00:00:39.600 Eagle is actually a special symbol in my family, 00:00:39.600 --> 00:00:42.000 so shout out to the Martinez family here. 00:00:42.000 --> 00:00:45.312 Alright, let's hop on the mat and learn Garudasana. 00:00:45.312 --> 00:00:48.874 (upbeat music) 00:00:56.560 --> 00:00:59.280 Alright, so we're going to begin standing today, 00:00:59.280 --> 00:01:00.800 and feet hip width apart. 00:01:00.800 --> 00:01:03.840 Just need a second to bend the knees generously, 00:01:03.840 --> 00:01:06.080 send the hip bones way, way back. 00:01:06.080 --> 00:01:07.920 We're just gonna do a little squat here, 00:01:07.920 --> 00:01:09.920 sending the fingertips forward, 00:01:09.920 --> 00:01:13.520 spreading awareness through all four corners of the feet, 00:01:13.520 --> 00:01:14.560 just kind of gearing up so 00:01:14.560 --> 00:01:16.800 we're not going to Eagle pose just yet. 00:01:16.800 --> 00:01:21.200 And this is an attractive pose to demonstrate. No. 00:01:21.200 --> 00:01:24.160 I'm just gonna take a second here to just bring awareness 00:01:24.160 --> 00:01:26.880 to the weight distribution in my feet, 00:01:26.880 --> 00:01:29.360 to send my sit bones back, fingertips forward. 00:01:29.360 --> 00:01:31.520 The legs get a little wake up call, 00:01:31.520 --> 00:01:33.600 a little charge. And then last but not least, 00:01:33.600 --> 00:01:36.560 I'm gonna bring awareness to my belly and my ribcage, 00:01:36.560 --> 00:01:40.080 just kind of drawing energy in as I send the fingertips out. 00:01:40.080 --> 00:01:41.760 So this is actually a great workout here, 00:01:41.760 --> 00:01:42.880 a little squat. 00:01:42.880 --> 00:01:45.070 Take a deep breath in. 00:01:45.070 --> 00:01:46.720 Maybe you sink a little lower, lift your toes, 00:01:46.720 --> 00:01:48.800 spread awareness through all four corners of the feet. 00:01:48.800 --> 00:01:52.000 And then on an exhale, tuck the pelvis. 00:01:52.000 --> 00:01:52.880 Should feel good. 00:01:52.880 --> 00:01:55.920 And release the fingertips down. Woo. 00:01:55.920 --> 00:01:59.360 Awesome. Now we're gonna bring the feet together. 00:01:59.360 --> 00:02:01.280 Maybe keeping just a little bit of space, 00:02:01.280 --> 00:02:03.760 like almost a thumbprint's worth of space, 00:02:03.760 --> 00:02:05.120 between the heels. 00:02:05.120 --> 00:02:06.720 Once again, bend the knees generously. 00:02:06.720 --> 00:02:08.960 We're gonna come to an Utkatasan, 00:02:08.960 --> 00:02:12.480 setting the sit bones back, fingertips forward. 00:02:12.480 --> 00:02:15.590 We actually have a Foundations of Yoga for Utkatasana, 00:02:15.590 --> 00:02:17.840 Chair Pose, but we're just kind of checking in with the legs. 00:02:17.840 --> 00:02:20.080 And once again, lifting the toes. 00:02:20.080 --> 00:02:22.000 Connecting to the foundation here, 00:02:22.000 --> 00:02:24.640 which is the soles of the feet, right? 00:02:24.640 --> 00:02:26.880 Drawing energy up from there. 00:02:26.880 --> 00:02:29.200 Take a deep breath in. 00:02:29.200 --> 00:02:32.160 Maybe sink a little lower. 00:02:32.160 --> 00:02:34.160 Inhale in. 00:02:34.160 --> 00:02:34.960 And exhale. 00:02:34.960 --> 00:02:36.960 Should feel awesome to press into the earth. 00:02:36.960 --> 00:02:40.480 Tuck your pelvis and find that lift up through the heart, 00:02:40.480 --> 00:02:42.720 and the crown of the head. 00:02:42.720 --> 00:02:45.542 Great. We take just a pause here in Mountain. 00:02:47.120 --> 00:02:49.360 And then we're going to send the fingertips forward 00:02:49.360 --> 00:02:51.840 and explore Garudasana. 00:02:51.840 --> 00:02:53.600 So right away, again, foundations of yoga, 00:02:53.600 --> 00:02:54.720 we're really breaking it down here. 00:02:54.720 --> 00:02:56.560 I'm going to reach the fingertips forward. 00:02:56.560 --> 00:02:58.200 In fact, I'll turn again profile 00:02:58.200 --> 00:02:59.920 so you can see this in my shoulder blades. 00:02:59.920 --> 00:03:01.280 I'm gonna reach, reach, reach forward, 00:03:01.280 --> 00:03:03.360 spreading my shoulder blades left to right. 00:03:03.360 --> 00:03:04.240 Reach, reach, reach. 00:03:04.240 --> 00:03:06.560 Then I'm gonna loop my shoulders and plug them in. 00:03:06.560 --> 00:03:09.840 Keep reaching energy forward through the fingertips, 00:03:09.840 --> 00:03:11.520 but we're gonna come from this like, 00:03:11.520 --> 00:03:14.000 "Gimme, gimme, gimme" shape 00:03:14.000 --> 00:03:16.880 to looping the shoulders and kind of plugging 00:03:16.880 --> 00:03:20.480 the shoulder blades in and together and down. 00:03:20.480 --> 00:03:21.680 So again, you can see this. 00:03:21.680 --> 00:03:25.440 I'm going from reaching here, to looping the shoulders, 00:03:25.440 --> 00:03:27.840 finding this lift through the sternum, 00:03:27.840 --> 00:03:30.880 and a bit of poise comes to my shape. 00:03:30.880 --> 00:03:33.760 And it feels good, feels active. 00:03:33.760 --> 00:03:38.800 Excuse me, allergies. Good ol' Austin allergies. 00:03:38.800 --> 00:03:41.200 Looping the shoulders down, finding that lift in the heart. 00:03:41.200 --> 00:03:43.440 Stay here. 00:03:43.440 --> 00:03:46.437 Take a deep breath in, long breath out. 00:03:47.680 --> 00:03:49.760 And we're gonna find a soft bend in the knees. 00:03:49.760 --> 00:03:50.720 So you don't have to go into a big, 00:03:50.720 --> 00:03:53.440 generous bend, just a soft bend here. 00:03:53.440 --> 00:03:56.400 And again, we remember that squat as we really spread 00:03:56.400 --> 00:03:58.880 awareness through the soles of the feet. 00:03:58.880 --> 00:04:02.480 Now we're gonna drop the right arm underneath the left, 00:04:02.480 --> 00:04:03.360 and then we swing the 00:04:03.360 --> 00:04:06.960 fingertips up to kind of come into this hi-ya pose, 00:04:06.960 --> 00:04:08.640 so the elbows are hooked here. 00:04:08.640 --> 00:04:11.920 We kind of come into this ninja posture here. 00:04:11.920 --> 00:04:15.600 And I remember to sink my hips a little bit. 00:04:15.600 --> 00:04:18.320 Great. So from here, stay at this V. 00:04:18.320 --> 00:04:20.080 I'm going to peel my right toes up, 00:04:20.080 --> 00:04:24.640 cross my right toes over my left leg here. 00:04:24.640 --> 00:04:27.200 And then I can stay here, and the reason I stay here is 00:04:27.200 --> 00:04:28.960 not just to be cute and fun in this ninja pose, 00:04:28.960 --> 00:04:31.920 but to really gauge my hips and shoulders. 00:04:31.920 --> 00:04:33.920 So right toes touching the earth, 00:04:33.920 --> 00:04:36.560 I'm gonna pull my right hip down. 00:04:36.560 --> 00:04:38.640 Fingertips are pointing up towards the sky. 00:04:38.640 --> 00:04:40.480 I'm gonna pull my right shoulder down. 00:04:40.480 --> 00:04:42.480 So there's a tendency to kind of do this. 00:04:42.480 --> 00:04:45.843 I'm really low on my Eagle. I'm all twisted up. 00:04:47.200 --> 00:04:49.680 But given that this is Foundations of Yoga, 00:04:49.680 --> 00:04:51.600 we're really gonna consider our foundation and then you're 00:04:51.600 --> 00:04:54.400 gonna really be able to soar in this Garudasana, 00:04:54.400 --> 00:04:56.480 with practice. 00:04:56.480 --> 00:04:58.720 I go from my hi-ya V here. 00:04:58.720 --> 00:05:00.080 I cross my right toes. 00:05:00.080 --> 00:05:02.800 Again, pull the right hip crease down, 00:05:02.800 --> 00:05:05.840 and pull the right shoulder down. 00:05:05.840 --> 00:05:09.200 Nice. And if you're new to the shape, 00:05:09.200 --> 00:05:12.000 this could be where you kind of stop today and go, 00:05:12.000 --> 00:05:13.840 "Alright, I'm really going to work with integrity, 00:05:13.840 --> 00:05:16.080 "pulling that right hip crease down. 00:05:16.080 --> 00:05:18.880 "Keeping an awareness to the sole of my left foot, 00:05:18.880 --> 00:05:21.360 "and then pulling that right shoulder down, 00:05:21.360 --> 00:05:23.840 "lifting up through the sternum." Okay? 00:05:23.840 --> 00:05:24.960 To go a little deeper, 00:05:24.960 --> 00:05:28.240 we might continue the wrap of the arms around. 00:05:28.240 --> 00:05:31.680 Palms come together but not at the sacrifice of 00:05:31.680 --> 00:05:35.600 these shoulders being kind of in line, in alignment. 00:05:35.600 --> 00:05:38.170 So keep that right shoulder down 00:05:38.170 --> 00:05:43.040 and then maybe I lift my right toes up and maybe, 00:05:43.040 --> 00:05:44.720 just gonna fix my mic here, 00:05:44.720 --> 00:05:46.640 maybe I wrap my right toes all around, 00:05:46.640 --> 00:05:49.920 but again, not at the cost of this hip rocking forward. 00:05:49.920 --> 00:05:52.540 So I'm gonna imagine an imaginary thumb 00:05:52.540 --> 00:05:54.488 pulling my right hip crease down. 00:05:56.800 --> 00:05:59.120 So again, I may just stay here 00:05:59.120 --> 00:06:00.400 with the right toes on the ground, 00:06:00.400 --> 00:06:03.760 and this kind of awesome hi-ya V here 00:06:03.760 --> 00:06:05.280 so that I can practice 00:06:05.280 --> 00:06:08.080 leveling the shoulders and leveling the hips, 00:06:08.080 --> 00:06:11.840 and still really connected to my standing leg in a nice, 00:06:11.840 --> 00:06:14.750 really strong, just integrated way. Right? 00:06:14.750 --> 00:06:16.720 So what I'm getting at is we're not kind of getting into the 00:06:16.720 --> 00:06:18.560 pose and then holding on for dear life. 00:06:18.560 --> 00:06:19.520 We're getting into the pose in 00:06:19.520 --> 00:06:21.040 a way where we're fulling integrated. 00:06:21.040 --> 00:06:23.920 All those intrinsic muscles are going along for the ride. 00:06:23.920 --> 00:06:26.080 I'm connected with my breath. 00:06:26.080 --> 00:06:29.280 And yeah, from there, Eagle Pose. 00:06:29.280 --> 00:06:32.073 You can really soar high, 00:06:32.073 --> 00:06:35.040 fly high with the breath. 00:06:35.040 --> 00:06:36.980 So if we are able to wrap the palms 00:06:36.980 --> 00:06:39.200 and we are able to wrap those toes, 00:06:39.200 --> 00:06:40.480 then we're just gonna keep a 00:06:40.480 --> 00:06:44.240 constant awareness of the hips and shoulders. 00:06:44.240 --> 00:06:47.120 Wherever you are, we're all going to bring our 00:06:47.120 --> 00:06:49.600 awareness now back to the breath, 00:06:49.600 --> 00:06:53.440 and then pay attention to what's going on in the pelvis. 00:06:53.440 --> 00:06:55.440 So there might be a tendency, 00:06:55.440 --> 00:06:59.200 although this is an awesome kind of full variation of Eagle, 00:06:59.200 --> 00:07:00.880 we're gonna keep it nice and stacked today. 00:07:00.880 --> 00:07:02.880 So just notice what's going on 00:07:02.880 --> 00:07:05.580 in the pelvis and lengthen the tailbone down 00:07:05.580 --> 00:07:09.040 and find that lift up through the heart again, the sternum. 00:07:09.040 --> 00:07:13.680 Then you might take your gaze from the video now 00:07:13.680 --> 00:07:16.240 and focus your gaze just past your nose here. 00:07:16.240 --> 00:07:17.760 Finding a soft gaze, 00:07:17.760 --> 00:07:21.120 or we call this focus Drishti in Sanskrit, 00:07:21.120 --> 00:07:24.115 down past the nose. 00:07:24.115 --> 00:07:25.520 So the heart is lifting up, 00:07:25.520 --> 00:07:28.320 the shoulders are grounding down, 00:07:28.320 --> 00:07:30.080 the fingertips might reach up, 00:07:30.080 --> 00:07:33.440 and the elbows, nice integrated moment here. 00:07:33.440 --> 00:07:35.600 So we're not just reaching forward, 00:07:35.600 --> 00:07:39.370 but we're finding the balance between this lift 00:07:39.370 --> 00:07:44.160 and lengthen and this grounding down. 00:07:44.160 --> 00:07:45.600 Take one more breath wherever you are. 00:07:45.600 --> 00:07:48.000 You might challenge yourself by sinking in a little deeper. 00:07:48.000 --> 00:07:49.520 If you are further along in the practice, 00:07:49.520 --> 00:07:52.640 you know there are variations of Garudasana, 00:07:52.640 --> 00:07:55.200 Eagle, Sleeping Eagle, that you can play with. 00:07:56.960 --> 00:07:57.760 But wherever you are, 00:07:57.760 --> 00:08:01.188 let's take one more full, buoyant breath. 00:08:03.040 --> 00:08:04.480 And then we'll release. 00:08:04.480 --> 00:08:06.880 Unravel the arms. Unravel the legs. 00:08:06.880 --> 00:08:09.040 Press into both feet evenly. 00:08:09.040 --> 00:08:12.480 And let's inhale, reach the fingertips up towards the sky. 00:08:12.480 --> 00:08:14.880 Full body stretch. 00:08:14.880 --> 00:08:16.800 And then exhale, let it go. 00:08:16.800 --> 00:08:18.274 Back to Mountain. 00:08:19.440 --> 00:08:21.920 And let's try the same thing on the other side. 00:08:21.920 --> 00:08:23.680 So we spread awareness through the feet, 00:08:23.680 --> 00:08:27.040 and we're going to bend the knees generously again, 00:08:27.040 --> 00:08:29.840 just kind of softly coming into a bend. 00:08:29.840 --> 00:08:32.160 So there is this thing of kind of rushing. 00:08:32.160 --> 00:08:33.520 It's the same thing when we 00:08:33.520 --> 00:08:35.200 look at the Foundations of Tree Pose. 00:08:35.200 --> 00:08:37.840 If you just dump the weight into your right foot, 00:08:37.840 --> 00:08:38.720 kind of into your right hip, 00:08:38.720 --> 00:08:40.080 and then build the pose from there, 00:08:40.080 --> 00:08:43.920 you're really putting a lot of undue pressure on the joints, A 00:08:43.920 --> 00:08:47.040 and B, it's going to be harder to be this buoyant, 00:08:47.040 --> 00:08:49.920 free, beautiful, find your energy, 00:08:49.920 --> 00:08:52.000 your prana, your Kundalini vibes, 00:08:52.000 --> 00:08:53.440 or whatever in your posture, 00:08:53.440 --> 00:08:55.040 if you're not connected. 00:08:55.040 --> 00:08:58.360 So really slow it down and 00:08:58.360 --> 00:09:02.640 let's play here with the process, 00:09:02.640 --> 00:09:03.680 I guess, is what I'm trying to say. 00:09:03.680 --> 00:09:04.960 Bend the knees. 00:09:04.960 --> 00:09:07.360 We find this comfortable seat here. 00:09:07.360 --> 00:09:08.480 It's not comfortable. 00:09:08.480 --> 00:09:11.520 And we find a little seat and we find a place of ease here, 00:09:11.520 --> 00:09:12.480 I should say. 00:09:12.480 --> 00:09:15.280 And we reach the fingertips forward once again. 00:09:15.280 --> 00:09:16.400 Take a deep breath in, 00:09:16.400 --> 00:09:19.520 long breath out as you ground down through the shoulders, 00:09:19.520 --> 00:09:22.080 and remember that reach and pull. 00:09:22.080 --> 00:09:23.760 See if you can find that movement as we 00:09:23.760 --> 00:09:27.120 plug the shoulders in and lift the heart up. 00:09:27.120 --> 00:09:29.200 This time we'll draw the left fingertips down, 00:09:29.200 --> 00:09:32.560 so left arm comes underneath the right and once again, 00:09:32.560 --> 00:09:34.320 we hook the elbows and lift up. 00:09:34.320 --> 00:09:36.560 Okay, this is gonna be a little different for everyone, right? 00:09:36.560 --> 00:09:38.320 Just find what feels good here. 00:09:38.320 --> 00:09:40.640 And we're gonna start paying attention to the shoulders. 00:09:40.640 --> 00:09:43.200 So left arm underneath, 00:09:43.200 --> 00:09:46.480 and this time we keep this energetic lift up through the 00:09:46.480 --> 00:09:50.400 center channel as we peel up through the left foot. 00:09:50.400 --> 00:09:53.120 We squeeze the left knee up and we cross it over. 00:09:53.120 --> 00:09:55.280 So we're here, and here. 00:09:55.280 --> 00:09:56.880 Left toes touch the earth, 00:09:56.880 --> 00:09:59.840 and we now bring our awareness to those hips creases again. 00:09:59.840 --> 00:10:01.840 So you might imagine again 00:10:01.840 --> 00:10:04.270 pulling that left hip crease down. 00:10:04.270 --> 00:10:06.000 We might sink a little deeper. 00:10:06.000 --> 00:10:09.280 Lengthening the tailbone down towards the earth. 00:10:09.280 --> 00:10:11.360 And we're here, playing with the shoulders. 00:10:11.360 --> 00:10:14.480 So again, if you're starting to torque, 00:10:14.480 --> 00:10:17.280 this is really not the Eagle we're looking for, 00:10:17.280 --> 00:10:20.240 kind of holding on for a wing and prayer, 00:10:20.240 --> 00:10:23.144 (snaps) Eagle wing and a prayer. 00:10:26.080 --> 00:10:27.760 So you might just stay here, 00:10:27.760 --> 00:10:30.640 leveling the hips and leveling the shoulders. 00:10:30.640 --> 00:10:32.400 If you feel like you can play with that, 00:10:32.400 --> 00:10:34.080 even wrestle with it is good, 00:10:34.080 --> 00:10:36.400 while still bringing the palms around, 00:10:36.400 --> 00:10:37.200 even if they don't touch, 00:10:37.200 --> 00:10:40.480 you can still play with continuing this twist around, 00:10:40.480 --> 00:10:42.960 you might do that. And same thing with the toes, 00:10:42.960 --> 00:10:45.200 but we're just gonna play here, 00:10:45.200 --> 00:10:47.680 finding the breath and finding a softness, 00:10:47.680 --> 00:10:49.280 paying attention to the hips, 00:10:49.280 --> 00:10:51.200 head over heart, heart over pelvis here as we 00:10:51.200 --> 00:10:53.920 lift the fingertips up maybe on this variation. 00:10:53.920 --> 00:10:56.400 And once again, when we're ready, 00:10:56.400 --> 00:10:58.320 taking our focus from the video, 00:10:58.320 --> 00:10:59.840 and maybe bringing it into a 00:10:59.840 --> 00:11:04.320 softer gaze of focus down past the nose line here. 00:11:04.320 --> 00:11:06.560 We breathe into the belly. 00:11:06.560 --> 00:11:08.160 Stretching and strengthening 00:11:08.160 --> 00:11:10.800 the lower body as we lift the heart up, 00:11:10.800 --> 00:11:12.880 Garudasana, Eagle Pose. 00:11:12.880 --> 00:11:15.360 We inhale, lift the fingertips up. 00:11:15.360 --> 00:11:16.880 Exhale, ground down. 00:11:16.880 --> 00:11:20.320 Maybe you sink a little bit deeper into that standing leg. 00:11:20.320 --> 00:11:22.400 If you want to take a variation here now, if you're like, 00:11:22.400 --> 00:11:24.640 "I did it all on one side. I'm gonna try it on the other," 00:11:24.640 --> 00:11:28.960 maybe you go ahead and practice a little, playtime here. 00:11:28.960 --> 00:11:30.560 But otherwise, work on your breath. 00:11:30.560 --> 00:11:32.960 And if you have to come out of it and in and out of it, 00:11:32.960 --> 00:11:37.309 this is the time to play, so rock on. 00:11:43.040 --> 00:11:45.280 So the thing about Eagle is we kind of just… 00:11:45.280 --> 00:11:47.120 I speak from my own experience. 00:11:47.120 --> 00:11:50.240 We kind of just wrap into a tight. 00:11:50.240 --> 00:11:51.600 Trying to master the shape 00:11:51.600 --> 00:11:54.000 rather than build the process and the experience. 00:11:54.000 --> 00:11:57.520 And the more you kind of focus on the process, 00:11:57.520 --> 00:11:59.040 the richer the experience is gonna be, 00:11:59.040 --> 00:12:02.320 especially when you're in public class and this comes up. 00:12:02.320 --> 00:12:04.160 So wherever you are, 00:12:04.160 --> 00:12:08.080 take one more deep breath in and then we'll use the exhale 00:12:08.080 --> 00:12:09.840 to unravel the arms and the legs, 00:12:09.840 --> 00:12:11.360 press into both feet firmly. 00:12:11.360 --> 00:12:13.520 And again, we'll reach up nice and tall, 00:12:13.520 --> 00:12:16.720 maybe slight back bend this time if it feels right. 00:12:16.720 --> 00:12:20.240 And then we'll exhale back to Mountain pose. 00:12:20.240 --> 00:12:21.680 Awesome. Just notice how you feel. 00:12:21.680 --> 00:12:24.960 Notice the differences between the right leg and the left leg. 00:12:24.960 --> 00:12:27.090 Shake it off if you need to here. 00:12:28.435 --> 00:12:30.154 Shake it off. 00:12:32.240 --> 00:12:33.920 Taylor Swift shout out. 00:12:33.920 --> 00:12:37.619 Only in my yoga videos, right? 00:12:37.619 --> 00:12:39.280 We take a second to close the eyes. 00:12:39.280 --> 00:12:41.520 Seriously, take your gaze off the video. 00:12:41.520 --> 00:12:43.280 Maybe draw your attention inward. 00:12:43.280 --> 00:12:45.680 Notice your breath. Open the palms. Life is good. 00:12:45.680 --> 00:12:48.510 We take a deep breath in. 00:12:48.510 --> 00:12:52.160 And exhale, let it go. 00:12:52.160 --> 00:12:53.440 Alright, awesome work, my friends. 00:12:53.440 --> 00:12:54.880 So that was Eagle Pose. 00:12:54.880 --> 00:12:57.760 If you're craving more Foundations of Yoga, 00:12:57.760 --> 00:12:58.800 I just wanted to tell you, 00:12:58.800 --> 00:13:01.120 a couple videos that you might want to try after this, 00:13:01.120 --> 00:13:02.800 if you have some time, 00:13:02.800 --> 00:13:04.320 that will go good with your Eagle Pose. 00:13:04.320 --> 00:13:06.240 You might try Tree Pose. 00:13:06.240 --> 00:13:08.400 You might try Recline Twist. 00:13:08.400 --> 00:13:11.520 And I think that actually Wind Relieving Pose 00:13:11.520 --> 00:13:12.960 would be a fun thing to end with. 00:13:12.960 --> 00:13:14.400 So if you wanted to kind of 00:13:14.400 --> 00:13:16.560 couple up a couple of foundations, 00:13:16.560 --> 00:13:19.200 that was redundant, 00:13:19.200 --> 00:13:23.520 then that might be a fun place to go after Garudasana. 00:13:23.520 --> 00:13:28.560 And I will raise you up on eagles' wings. 00:13:30.720 --> 00:13:34.640 Name all the songs you know with eagles in them down below. 00:13:34.640 --> 00:13:37.120 Thanks, my friends. I love doing Foundations of Yoga with you. 00:13:37.120 --> 00:13:39.440 Leave questions, comments below. I really like tending to the 00:13:39.440 --> 00:13:43.040 foundations questions so that we can all grow our practice 00:13:43.040 --> 00:13:45.920 to be really strong, and happy, and healthy. 00:13:45.920 --> 00:13:47.600 Alright? Find what feels good. 00:13:47.600 --> 00:13:48.994 I'll see you next week. 00:13:48.994 --> 00:13:50.292 Namaste. 00:13:50.292 --> 00:13:53.787 (upbeat music)