Yogis and yoginis everywhere love this intermediate pose. Learn how to do an Eagle Pose and how to level up your yoga practice with a breathing technique.
Eagle Pose is an intermediate posture that challenges balance and flexibility. In Sanskrit, it is also known as Garudasana (GAH-rood-AA-SUN-aa). Garud means eagle or king of the birds, and asana means pose.
Level of difficulty: Intermediate
Benefits
- Stretches the hips, thighs, shoulders, and upper back
- Improves balance, focus, and patience
- Strengthens calf muscles and ankles
- Helps alleviate sciatica and lower back pains
Precautions
- Knee or ankle injury
- Elbow or shoulder injury
- Vertigo issues
Preparatory poses
One popular way to prepare for practicing Eagle Pose is to do Eagle Crunches on the floor. Lying down on your back, cross your right thigh over your left thigh and come into Eagle arms, just like you would practice Eagle Pose standing up. Coordinate your breath, inhaling as you lift your upper torso, crunching your abs, and coming back to the floor as you exhale. Eagle Crunches not only help you get comfortable with Eagle arms, but this pose also helps strengthen your core muscles. You can also practice the Eagle pose sitting on your yoga mat.
Here are six more prep poses you can do before the Eagle Pose:
Eagle Pose step-by-step instructions
Begin by standing in Mountain Pose and balance your body weight evenly between your left foot and your right foot.
Bend your knees as if entering a chair pose, lift up your left foot, and cross it over your right.
Ensure that your right foot is firmly placed on the floor and your left thigh is over your right thigh. Your left toes should be pointing downwards.
Bring your arms forward and parallel to the floor.
Cross your right arm over your left and bend your elbows so that your arms are perpendicular to the floor.
Slowly turn your hands so that your palms face one another.
Simultaneously press your palms together and stretch your fingers upwards.
Focus your gaze on one unmoving point about six feet ahead and stay in the pose for a few breaths.
On an exhale, slowly release your hands and bring them to the side of your body.
Raise your left leg and place it back on the floor.
Return to Mountain Pose.
Modifications, variations, and tips
- To Modify
- While learning to balance, use a wall to support your back and increase stability
- For more balance, use a yoga block to support your raised foot or place it behind your leg on the floor
- You can also practice the Eagle Pose sitting in a chair or on the floor
- To Increase the Challenge
- Squeeze your thighs and arms tightly and bring your thighs and arms into a single line aligned with your spine
- Close your eyes for an added challenge
- Tips
- If you have trouble balancing, keep the eyes fixed about 6 feet away from you
- Use Ocean Breath (Ujjayi) to breathe smoothly while holding the Eagle Pose
- If you are unable to press your palms together, don't be discouraged, do only as much as you can do and you will improve over time
Follow-up poses
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Reverse Prayer Pose (Paschim Naraskarasana)
Standing Forward Bend (Uttanasana)
Standing Backward Bend (Ardha Chakrasana)
Standing Spinal Twist (Katichakrasana)
Forward Lunge (Ashwasanchalanasana)
Upward Plank Pose (Poorvottanasana)
Lotus Position or Lotus Pose (Padmasana)
Mill Churning Pose: Chakki Chalanasana)
One-Legged Forward Bend (Janu Shirasana)
Two-Legged Sitting Forward Bend (Paschimottanasana)
Sitting Half Spinal Twist (Ardha Matsyendrasana)
Side-reclining Leg Lift (Vishnuasana)
Upward Facing Dog (Urdhva Mukha Svanasana)
Lying-down Body Twist (Natrajasana)
Wind-Relieving Pose (Pavanamuktasana)
Lying Down on Sides (Vishnuasana)
Legs-Up-The-Wall Pose (Viparita Karani)
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