गरुडासन
Eagle Pose
Garudasana wraps arms and legs and challenges balance and focus. It is named after Garuda, the eagle mount of Vishnu.
- Hold
- 5 breaths per side
- Level
- Intermediate
- Family
- Balance, standing
- Focus
- Balance and shoulder release
- Works
- Shoulders
- Upper back
- Hips
- Ankles
- You’ll need
- Block under lifted foot, Strap for arms
- Found in
- Hatha
- “Sit low, lift the elbows”
- “Squeeze to the midline”
Step by step
How to do Eagle Pose
StartStand in Mountain Pose.
- 1
Bend the knees slightly and shift weight into the left foot.
- 2
Cross the right thigh over the left.
- 3
Hook the right foot behind the left calf, or rest the toes on the floor or a block.
- 4
Extend arms forward; cross the left arm under the right at the elbows.
- 5
Bend the elbows and bring the palms together or backs of hands together.
- 6
Lift the elbows to shoulder height and sink the hips.
- Out
Coming out. Unwind slowly and repeat on the other side.
Breath
Breathe into the upper back.
Focus
Balance and shoulder release
Why practise it
Stretches the upper back, the back of the shoulders and the outer hips and thighs, strengthens the standing leg and ankle, and builds balance and concentration. The arm wrap alone is a useful stretch for desk workers.
Go deeper
Eagle Pose: what to know
How to do Eagle Pose, step by step
- Stand in Mountain Pose and bend both knees a little, as if beginning Chair Pose
- Shift your weight into the left foot and cross the right thigh over the left, as high as you can
- Hook the right foot behind the left calf if it goes, or rest the toes on the floor or a block
- Extend the arms forward, cross the right arm under the left at the elbows, and bring the palms or backs of the hands together
- Lift the elbows to shoulder height and move the hands away from the face
- Sink the hips a little lower, gaze at one point and hold for 5 breaths, then switch sides
Can’t hook the foot? That’s fine
Hooking the foot behind the calf depends on the length of your legs and how open your hips are, and many people never do it. Resting the toes of the top foot on the floor beside the standing foot (a kickstand) gives the same hip stretch with more balance. The deeper you bend the standing knee, the easier the wrap becomes.
Arms only: Eagle arms
Eagle arms can be done seated or standing and are a good shoulder stretch on their own. If the palms will not meet, hug the shoulders by crossing the arms and holding the opposite shoulder blades, or press the backs of the hands together. Lift the elbows and draw them forward for a stretch between the shoulder blades.
Safety
Skip the deep leg wrap if you have a knee injury and keep to the arms or a gentle cross. Practise near a wall if balance is a problem. Ease off the arm wrap with a recent shoulder injury.
Alignment
Cues & common mistakes
Aim for Hips level; elbows in line with shoulders.
Teacher’s cues
- “Sit low, lift the elbows”
- “Squeeze to the midline”
Watch out for
Standing too upright so the hips cannot wrap, letting the elbows drop to the chest, forcing the foot to hook behind the calf, and leaning the whole body forward over the standing leg.
Make it yours
Easier, harder, supported
Toes on the floor; hug the shoulders instead of wrapping arms.
- Eagle arms only (seated)
- Block under lifted foot
- Strap for arms
In a sequence
Where it fits in a flow
BeforeTree Pose
BeforeChair Pose
This poseEagle Pose
AfterStanding Figure Four
AfterMountain Pose
Good to know
Questions
What is Eagle Pose good for?
Stretching the upper back, shoulders and outer hips, strengthening the standing leg and improving balance and focus.
I can’t hook my foot behind my calf. Is that OK?
Yes. Rest the toes of the top foot on the floor or a block. It is common and still gives the stretch.
How long should I hold Eagle Pose?
About 5 breaths per side, or up to 30 seconds once your balance is steady.
Why is it called Eagle Pose?
Garuda is the king of birds and the mount of Vishnu in Hindu mythology. The pose is named after him.
Can I do Eagle Pose seated?
Yes. Cross the legs on a chair and wrap the arms; it keeps the shoulder and hip stretch without the balance.
Garuda is the eagle king of Indian mythology.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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More balance poses
All balance poses
Tree Pose
Vrksasana
Warrior III
Virabhadrasana III
Half Moon
Ardha Chandrasana