Eagle Pose

Garuḍāsana

Eagle Pose
⇄ both sides
CategoryBalances TypeBalance LevelIntermediate Hold20 sec MusclesLegs, Shoulders, Back BreathingEven breathing into the back of the ribs

How to do it

  1. EnterBend your standing leg slightly and cross your other leg over it, hooking your foot behind your shin if you can. Wrap your arms in front of your chest, one elbow under the other.
  2. HoldLift your elbows to shoulder height and move your forearms away from your face. Feel your back stretch between your shoulder blades. Keep your gaze on one point.
  3. ExitGently unwind your arms and legs and return to Mountain Pose.

Benefits

Opens the area between the shoulder blades and trains deep balance.

Cautions

  • Knee injuries — don't hook your foot behind your shin

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Modifications & variations

Supine Twist with Eagle Legs Supine Twist with Eagle Legs Beginner

Where it appears

Similar poses

Warrior III Warrior III Intermediate Dancer Pose Dancer Pose Intermediate Extended Hand-to-Big-Toe Pose Extended Hand-to-Big-Toe Pose Intermediate Half Moon Pose Half Moon Pose Intermediate Extended Hand-to-Big-Toe Pose (Side) Extended Hand-to-Big-Toe Pose (Side) Intermediate Half Lotus Tree Pose Half Lotus Tree Pose Intermediate

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