The Eagle Yoga Pose
The Eagle Pose (Garudasana) is a balancing yoga posture that strengthens legs, ankles, and spine while deeply stretching hips, shoulders, and upper back.
Description
The Eagle Yoga Pose is a standing balance pose that strengthens your calves, ankles, thighs, and spine while stretching your shoulders, upper back, and hips. It also improves your focus and balance.
How to Do The Eagle Yoga Pose
- 1Setup
Begin standing tall in Tadasana (Mountain Pose) with your feet hip-width apart and arms relaxed by your sides.
- 2Setup
Bend your knees slightly, shift your weight onto your right foot, and lift your left leg, crossing your left thigh over your right. Hook your left foot behind your right calf if possible.
- 3Setup
Extend your arms forward at shoulder height, then cross your right arm under your left. Bend your elbows, bringing your forearms perpendicular to the floor, and press your palms together (or the backs of your hands).
- 4
Gently lift your elbows to shoulder height and press your forearms away from your face to deepen the stretch across your upper back and shoulders.
- 5
Maintain a soft bend in your standing knee, draw your navel towards your spine, and keep your gaze steady on a fixed point in front of you for balance.
- 6
Hold the pose for the desired duration, breathing deeply and evenly, then release and repeat the sequence on the opposite side.
Tips
- If hooking your foot behind the calf is challenging, simply rest the top of your raised foot on the floor beside your standing ankle for support and stability.
- To intensify the shoulder stretch, gently lift your bound elbows slightly higher and press your forearms actively away from your face.
- Engage your core by drawing your navel in and up to stabilize your torso and improve overall balance throughout the pose.
- Find a fixed, unmoving point (Drishti) a few feet in front of you to help maintain focus and prevent wobbling.
Common Mistakes
- ×Rounding the upper back to compensate for tight shoulders limits the stretch; instead, keep your spine long and lift your elbows to create space.
- ×Locking out the standing knee puts undue stress on the joint; maintain a soft, micro-bend in the knee to protect it and allow for better balance.
- ×Allowing the top hip to hike up creates imbalance; actively draw both hips down and level to maintain proper pelvic alignment.
Variations
Crocodile Yoga Pose
The Crocodile Yoga Pose is a deeply relaxing restorative pose that gently releases tension in the lower back, hips, and shoulders, promoting calm and
Tiger Yoga Pose
The Tiger Yoga Pose, or Vyaghrasana, is a dynamic stretch that strengthens your back and core while opening your hips and chest.
Straight Angle Yoga Pose
Master the Straight Angle Yoga Pose to deeply stretch your hamstrings, calves, and spine.
Extended Side Angle Yoga Pose
Deepen your stretch with Extended Side Angle Pose. This yoga pose lengthens the spine, opens hips, and strengthens legs, improving balance and flexibility.
Related Exercises
Warrior II Yoga Pose
Master Warrior II, a powerful yoga pose that builds lower body strength, core stability, and mental focus. Improve balance and open your hips.
Namaskarasana Yoga Pose
Namaskarasana, or Prayer Pose, is a foundational yoga posture that promotes balance, grounding, and mental focus.
Pavanamuktasana Yoga Pose
Pavanamuktasana, or Wind-Relieving Pose, gently compresses the abdomen to aid digestion and release gas.
Yoga Vajrasana Thunderbolt Diamond Pose
Sit back on heels, knees together. Improve digestion, calm mind, and stretch ankles/knees in Vajrasana, the Thunderbolt/Diamond Pose. Great for meditation.
Worlds Greatest Stretch
Unlock full body mobility with the World's Greatest Stretch. This dynamic sequence improves hip flexibility, thoracic rotation, and hamstring length,
Toy Soldier Dynamic Stretch
The Toy Soldier is a dynamic stretch that improves hamstring and hip flexor flexibility while warming up your body for activity.
Track The Eagle Yoga Pose in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free