Eagle Pose
Garudasana wraps arms and legs and challenges balance and focus. It is named after Garuda, the eagle mount of Vishnu.
- Level
- Intermediate
- Hold
- 5 breaths per side
- Focus
- Balance and shoulder release
- Steps
- 6 cues · ~1 min
- 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.
- ↩
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 & 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 and dropping the elbows.
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
I can't hook my foot — is that OK?
Yes. Rest the toes on the floor or a block.
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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