Eagle Pose

Garudasana

gah-roo-DAH-sah-nah

A wrapped balancing pose that improves focus and stretches the upper back, shoulders, and outer hips. Eagle Pose compresses the joints and, upon release, flushes them with fresh blood and synovial fluid. It demands intense concentration as you wrap both arms and legs, building the mental steadiness and coordination that benefit every area of your practice.

How to do Eagle Pose

1. Stand in Mountain Pose and bend both knees slightly. Shift your weight onto your left foot and lift your right leg, wrapping it over and around the left thigh. Hook your right foot behind the left calf if possible.
2. Sink deeper into the standing leg as if sitting into a small chair. Keep the standing knee tracking forward over the toes and avoid letting it collapse inward.
3. Extend your arms forward, then cross your right arm under your left at the elbows. Bend the elbows and try to bring the palms to touch (or press the backs of the hands together).
4. Lift your elbows to shoulder height and draw them away from your chest, feeling the stretch between your shoulder blades and across the upper back. Keep the shoulders drawing down away from the ears.
5. Fix your gaze on a steady point, hold for five to eight breaths, then slowly unwind and repeat on the other side. Notice the rush of circulation when you release.

Benefits of Eagle Pose

• Stretches the shoulders, upper back, and outer hips
• Strengthens the calves, ankles, and thigh muscles
• Improves balance, focus, and concentration
• Promotes fresh blood flow to the joints upon release
• Builds coordination and body awareness

Muscles Engaged

Modifications & Variations

• Place the lifted foot on a block or on the floor beside the standing foot instead of wrapping
• If palms do not touch, hold a strap between the hands or press the backs of the hands together
• Practice near a wall for balance support

Cautions

• Avoid with knee injuries; practice only the arm portion while standing on both feet
• Use caution with shoulder injuries; use a gentler arm variation (hugging shoulders)
• Those with low blood pressure should come out of the pose slowly