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November 1, 2025 • 2 min read

Eagle Pose

Deepen your balance and coordination in Eagle Pose as you engage your core, align your posture, and breathe through each twist to enhance focus and strength.
Eagle Pose

Pose Type

Standing, Balancing, Binding

Sanskrit Meaning

Garudasana

Benefits

  • Strengthens and stretches the ankles, legs, shoulders, and upper back
  • Improves balance, focus, and coordination
  • Enhances joint stability in knees and wrists
  • Stimulates circulation and energizes the entire body
  • Helps release tension in the shoulders and between the shoulder blades
  • Tones core and leg muscles through active engagement

Targets

  • Ankles
  • Calves
  • Thighs
  • Hips
  • Shoulders
  • Upper back
  • Arms
  • Core

Steps for Eagle Pose:

  1. Start in Tadasana (Mountain Pose) with your arms by your sides.
  2. Slightly bend your knees and shift your weight onto your left foot.
  3. Cross your right thigh over your left thigh. If possible, hook your right foot behind your left calf.
  4. Extend both arms forward, then cross your left arm over your right at the elbows.
  5. Either bring the backs of the hands together by bending the elbows or keep wrapping until the palms are pressed against one another.
  6. Lift the elbows to shoulder height while keeping the shoulders relaxed.
  7. Sit slightly deeper into your standing leg, engaging your core to stay balanced.
  8. Hold the pose for 5–10 breaths, keeping your gaze steady at a fixed point.
  9. For the release, unwind your arms and legs and go back to Mountain Pose.
  10. Repeat the pose on the opposite side.

DOs and DON’Ts:

DOs:

  • Engage your core and inner thighs to maintain balance.
  • Keep your spine tall and shoulders relaxed away from your ears.
  • Focus your gaze (drishti) at eye level to aid concentration and stability.
  • If you are a beginner to balance poses, make use of a wall or chair for assistance.
  • Modify by crossing only the thighs or arms if a full bind is not accessible.

DON’Ts:

  • Avoid leaning forward. The upper body should remain straight and positioned directly above the hips.
  • Don’t force the foot behind the calf if it compromises your balance.
  • Don’t shrug your shoulders or clench your neck.
  • Don’t lock the standing knees. Keep a soft micro-bend.
  • Don’t wait in anticipation; keep a calm and steady rhythm at all times.
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