The traditional yoga-like bundle can extend the muscles that we become tight due to long-term sitting, including latspinal dorsi , rhombus, subscapularis, infraspinalis , supraspinalis, teresmis and trapezius.
In addition to traditional arm binding, there are many ways to incorporate it into other positions - to stretch other hard-to-reach areas besides the shoulders and upper back. First, find a version of the eagle arm that suits your body: your arm is raised, parallel to the mat. Cross your right arm over your left arm and stack your elbows. Bend your elbows, and if possible, let your left finger rest on the inside of your right palm.
If you have difficulties, cross your arms and place your hands on opposite shoulders. You can also stretch your shoulders.
When your arms are in eagle pose, add a circular motion to not only open the shoulders, but also stretch your side.
Easy sitting with rotation
Sit cross-legged to start. Eagle-style arms. Straighten your spine and push your elbows away from your body. Start lowering your elbows to the left, allowing your upper body to follow. Let your elbows go down through the front of the mat and stay still in a specific area where the body feels it needs to be when returning to its starting position. Then, change sides and repeat.
goddess style
feet apart, facing the long side of the mat. The heel is inward, the toes are outward, the tailbone is slightly retracted, bend the knees, and move the center of gravity of the body to the outside of the foot. Arms enter the eagle arm. Push your elbow away and lower it to the left. Let your elbows guide your upper body towards the ground and then up the right side of your body, keeping your goddess-like legs throughout. Repeat a few times.
Combining the eagle-style arm with the movements of bending and stretching the spine can help you open the front and back of the body. It can also help you become more aware of your hip flexors.
The flexed and stretched Vajra sits
sits on the heel, with a straight spine and an eagle-shaped arm. Push your elbow forward, away from your body, and lift upwards. Let the pelvis lean forward, arch your back and stretch as much as possible. Pause, then pull your elbows toward the ground while squeezing the tailbone and tilting the pelvis backward, repeating several times.
low lunge flexion and extension
Right foot forward, put your left knee on the mat, and enter the low lunge. Stand up your chest, stretch your arms out, cross your right arm on your left arm, lift your elbows away from your body, and arch your spine to make your front knee sink deeper. Hold, then reverse the action. As you pull your elbow toward your navel, push your right heel, lift your hips, and wrap your pelvis. Close the rear toe, but keep your left knee downwards, actively press the rear big toe into the mat as you wrap around your back. Repeat this action on the left.
high lunge flexion and extension
Right leg takes a high lunge forward. Come to the eagle-style arm. Keep your hips in place, raise your elbows upwards, lift your chest, and look for stretching your spine. Pause here, then pull your elbow toward your navel, bend your left knee toward the mat, push the floor with your big toe, and repeat several times.
Humble Warrior Style
Right foot forward. Keep your left heel on the ground with your hips facing the front of the mat. Strengthen your arms, actively push your elbows away from your body, and start pulling towards the floor. The upper body is on the inner side of the right thigh, trying to keep the part stable and square as much as possible.
Folding the eagle arm forward can make your spine longer. Focus on pulling your elbows from your chest toward the mat to increase stretching of your rhombus, deltoid and spine.
Tip: Because you are concerned with the stretch of the spine rather than the hamstrings, try to bend your knees in these poses.
Eagle Arm Standing
Legs apart, stand in front of the mat, hip width. Eagle-style arms, slowly fold forward from the hips, bend your knees. Once you have found the depth that suits you, actively extend your elbows toward the mat.
Double-angle eagle arm
Start facing the long side of the mat, with legs spreading and feet parallel to each other. Eagle-style arms. Stay tied, slowly turn your hips forward, bend your knees as needed.Once you find the depth that suits you, actively push your elbows to the floor. Place the other arm on it.
