Eagle Pose
Garudasana wraps arms and legs and challenges balance and focus. It is named after Garuda, the eagle mount of Vishnu.
- Level
- Intermediate
- Family
- Balance
- Hold
- 5 breaths per side
- Works
- Shoulders, upper back, hips, ankles
- Sit low, lift the elbows
- Squeeze to the midline
Step by step
How to do Eagle Pose
Begin Stand in Mountain Pose.
- 01
Bend the knees slightly and shift weight into the left foot.
- 02
Cross the right thigh over the left.
- 03
Hook the right foot behind the left calf, or rest the toes on the floor or a block.
- 04
Extend arms forward; cross the left arm under the right at the elbows.
- 05
Bend the elbows and bring the palms together or backs of hands together.
- 06
Lift the elbows to shoulder height and sink the hips.
- ↩
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 shoulders, upper back and outer hips; builds balance.
Alignment & cues
Hips level; elbows in line with shoulders.
Teacher’s cues
- “Sit low, lift the elbows”
- “Squeeze to the midline”
Common mistakes
Standing too upright and dropping the elbows.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Toes on the floor; hug the shoulders instead of wrapping arms.
Variations
- Eagle arms only (seated)
Props
- Block under lifted foot
- Strap for arms
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Avoid deep leg wrap with knee injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Garuda is the eagle king of Indian mythology.
Questions
I can't hook my foot — is that OK?
Yes. Rest the toes on the floor or a block.
