Eagle Pose

Garudasana

Challenge your balance and focus with this powerful standing pose. Eagle Pose strengthens the legs, opens the shoulders, and develops concentration through complex coordination.

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Eagle Pose - Complex balance and coordination challenge

How to Practice

  1. Start in Mountain Pose (Tadasana) with your feet hip-width apart and arms at your sides.
  2. Bend your knees slightly and lift your right foot off the ground. Cross your right thigh over your left thigh.
  3. Hook your right foot behind your left calf if possible, or keep it wrapped around the standing leg.
  4. Extend your arms forward and cross your left arm over your right arm at the elbows.
  5. Bend your elbows and bring your palms together, or wrap your arms around each other if possible.
  6. Lift your elbows up and draw your hands away from your face. Keep your shoulders relaxed.
  7. Hold the pose for 30 seconds to 1 minute, breathing deeply and maintaining your balance.
  8. Release and repeat on the other side, crossing your left thigh over your right and your right arm over your left.

Benefits

  • Improves balance and concentration
  • Strengthens the standing leg, ankles, and calves
  • Stretches and opens the shoulders and upper back
  • Develops mental focus and clarity
  • Improves posture and relieves tension
  • Builds stability and endurance
  • Opens hip joints and improves flexibility
  • Enhances coordination and body awareness

Tips for Success

  • Focus on a fixed point in front of you for balance
  • Engage your core muscles throughout the pose
  • Start with your foot just wrapped around your calf
  • Keep your shoulders relaxed and away from your ears
  • Breathe deeply and maintain steady breath
  • Practice regularly to build strength and stability

Important Note

If you have knee issues, avoid wrapping your foot around your calf and instead just cross your thighs lightly. You can also practice with your back against a wall for support.

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