Eagle Pose Garudasana
Description
Eagle Pose (Garudasana) is a standing balance pose where you wrap one arm under the other and one leg around the opposite leg. The wrap creates intense stretches in the upper back and outer hips while challenging single-leg balance and concentration.
Equipment Required
Eagle Pose Garudasana Instructions
- Stand tall. Shift your weight to your right leg with a slight knee bend.
- Cross your left leg over your right thigh. If possible, hook your left foot behind your right calf.
- Extend your arms forward and cross your right arm over your left at the elbows.
- Bend your elbows and try to bring your palms together (or backs of hands together).
- Lift your elbows to shoulder height. Reach your fingertips toward the ceiling.
- Sink slightly deeper into your standing leg. Keep your core engaged for balance.
- Hold for 5 to 10 breaths. Gaze at a fixed point for balance.
- Unwind and switch sides.
Eagle Pose Garudasana Form & Visual
Eagle Pose Garudasana Benefits
- Deeply stretches the upper back, shoulders, and outer hips
- Builds single-leg balance and ankle stability
- Improves concentration and focus
- Strengthens the standing leg
- Opens the rhomboids and posterior deltoid
- No equipment needed
Eagle Pose Garudasana Muscles Worked
- Rhomboids and trapezius (stretched)
- Posterior deltoid (stretched)
- Gluteus medius (stretched)
- Quadriceps (standing leg)
- Core (anti-rotation)
- Calves and ankle stabilizers
Eagle Pose Garudasana Variations & Alternatives
- Warrior III Pose
- Half Eagle (arms only)
- Eagle Arms (no leg wrap)
- Seated Eagle
- Eagle Pose with Wall Support
