The Eagle Yoga Pose
Description
Eagle Pose (Garudasana) is a standing yoga balance pose where you wrap one leg around the other and one arm around the other while standing on a single bent leg. It builds balance, single-leg strength, and stretches the upper back, shoulders, and outer hips. It is one of the most recognizable balance poses in yoga.
Muscle Group
Equipment Required
The Eagle Yoga Pose Instructions
- Stand tall. Bend both knees slightly and shift your weight to your right leg.
- Lift your left leg and cross it over your right thigh. If possible, hook your left foot behind your right calf.
- Extend both arms forward at shoulder height.
- Cross your right arm over your left at the elbows.
- Bend both elbows and bring your palms together (or backs of hands together if palms do not reach).
- Lift your elbows to shoulder height. Press your palms together.
- Sit your hips back as if sitting in a chair. Brace your core.
- Hold for 5 to 8 breaths. Switch sides.
The Eagle Yoga Pose Form & Visual
The Eagle Yoga Pose Benefits
- Builds single-leg balance and stability
- Strengthens the standing leg
- Stretches the upper back, shoulders, and outer hips
- Improves focus and concentration
- Develops body awareness
- No equipment needed
The Eagle Yoga Pose Muscles Worked
- Quadriceps (standing leg)
- Gluteus medius (balance)
- Calves and ankle stabilizers
- Posterior deltoid (stretched)
- Rhomboids (stretched)
- Core (stabilizer)
The Eagle Yoga Pose Variations & Alternatives
- Eagle Arms Only (no leg wrap)
- Eagle Legs Only (arms extended)
- Eagle with Hands at Heart (regression)
- Eagle to Standing Crow (advanced flow)
- Warrior III (single-leg balance)
