Vinyala

Pose sheet

Prone Eagle Arms

Lie face down, cross your arms into an eagle wrap, and support your head.

Open this pose in the 3D body

Steps

Support

Pelvis, thighs, tops of feet, and arms; forehead on support.

Enter

  1. Lie face down with legs extended and tops of feet grounded.
  2. Prop yourself onto your forearms, as in Sphinx Pose.
  3. Cross your right elbow beneath your left, in front of your chest.
  4. Bend your elbows; wrap your forearms and bring your palms together.
  5. Lower your chest and rest your forehead on a block.

Hold

  1. Let your shoulder blades spread as your arms cross.
  2. Keep your pelvis grounded and your legs resting.
  3. Leave your hands unbound if you need less wrapping.

Exit

  1. Lift your chest slightly before releasing your arms.
  2. Slowly uncross your arms and rest in Crocodile Pose.
  3. Repeat with your left elbow underneath your right.
Breathing
Breathe gently and evenly without forcing depth.

Adapt

Adaptations

  • Head supportPlace a block or folded blanket beneath your forehead.
  • Padded elbowsPlace a folded blanket beneath your grounded elbows.
  • Unbound handsKeep your elbows crossed; bring the backs of your hands together.
  • ChairPractice eagle arms while sitting in a chair.

Variations

  • Criss Cross: extend crossed arms toward opposite sides.
  • Rhinoceros: keep the eagle wrap and lift your chest.

Signals of effort

  • Torso weight resting on crossed arms.
  • Wrapped forearms and sustained bending of both elbows.