Benefits:

  - Stretches ankles. calves, hip flexors and upper back

  - Strengthens your back and legs

  - Improves your posture and balance

Instructions:  

1.  From Mountain Pose, start to bend both of your knees keeping your back as straight and vertical as you can.

2. Shift your weight to your right leg and lift your left foot off the floor.  Cross your right leg with your left and wind your left foot behind your right calf.

3.  Raise your arms up to the sides until they are perpendicular to the floor then bring them toward your chest bending your elbows placing your right elbow in the crook of your left elbow.

4. Next wrap your left forearm behind your right forearm with your left fingers grabbing your right palm.  

5. Hold the pose for as long as you like and release. Practice again, this time switching sides.

!(Eagle Pose)

Visualization:

Focus on what you want to accomplish, much the same way as an eagle focuses on it's target.  Feel the energy of a soaring eagle inside of you, and imagine that you are as strong, and as graceful, as this elegant bird.  

Sequence:  

Mountain Pose, Volcano Pose, Eagle Pose, Volcano Pose, Mountain Pose

Perform this sequence after other standing exercises such as weight training, dancing and aerobics.