Explore the Freedom of the Eagle Pose Yoga

Written By Elyce Neuhauser

| Updated on  May 15, 2024
Explore the Freedom of the Eagle Pose Yoga

Eagle Pose Yoga looks like the type of crazy, pretzel-like yoga pose that most people think of, but it's not that hard if you break it down. Yoga Eagle pose, also called Garudasana, is a standing balance pose that helps you focus on the present moment. It gives your hips a deep stretch, opens your lungs, and makes you more aware of your mind and body. The word for this pose, Garudasana, comes from the old Indian language Sanskrit, where yoga started. Eagle Pose in yoga is hard to balance, but it is suitable for people with lower back pain and sciatica because the limbs are pulled in, and the center of gravity is low because the knees are bent. Because it opens the back lungs, it makes breathing easier and wakes people with asthma. The dynamic balance part of the pose also helps keep your knees from getting hurt in the future. When you're standing on one leg, Eagle Pose Yoga is safer than most other poses. It also works the inner legs and glutes, which are hard to reach. There's also a great arm stretch in this pose.

Step by step

  1. To get into the Chair pose, bend your knees from the Mountain pose.
  2. Put your weight on your left foot and look straight ahead. This is your Drishti.
  3. Lift your right leg as high as possible and cross it over your left thigh. Keep your arms out to the sides to keep your balance. Put your legs together.
  4. Hook the top of your right foot behind your left calf.
  5. Take a deep breath, then put your right arm under your left arm and bend your elbows so that your fingers point up into the air.
  6. Bring the backs of your hands together.
  7. Use your right hand to grab your left thumb or press the backs of your hands together.
  8. Lift your knees a little.
  9. Do not tense up the base of your neck, face, or mouth.
  10. Hold for five deep breaths.
  11. Take your arms and legs off the cross and return to the Mountain pose to get out of the pose.
  12. Please do it again on the other side.

Beginners' tips

  • Discover the optimal arm position when sitting at your desk to stretch your upper back effectively while working.
  • Practice leg wrapping while lying on your back or leaning against a wall for support.
  • Enhance your balance confidence by practicing the Chair position and elevating one foot slightly off the floor.

Benefits of Eagle Pose Yoga

  1. Extends the hips significantly. A profound hip opener, the eagle position is a yoga posture. The hip stretch becomes more intense as you recline back in the chair posture and wrap your legs tightly.
  2. Promotes deep breathing. Supports the practice of deep breathing exercises. Try wrapping your arms over your head to improve your capacity for deep breathing. This will assist in opening your airways.
  3. Enhances equilibrium and concentration. Maintaining your balance while staring straight ahead is an exercise in attention that brings you into the here and now. Practice makes perfect for your balance.
  4. Allows the shoulders to relax. Whether done entirely or with only the arms brought together in a modified version, Eagle pose yoga is excellent for loosening up those knotted shoulders.


  • As you gain experience with the posture, these adjustments can be beneficial:
  • Put your back against a wall if you're having problems maintaining your balance on one leg.
  • Put a block under your elevated foot if you have trouble hooking it around your calf. Another option is putting your toes on the floor and using that foot as a kickstand. Using this, you may remain upright as well.
  • You can even do this while sitting on a chair.

Tips for Eagle Pose Yoga

  • Put a firm squeeze on your thigh and arm muscles. Improving your equilibrium is as simple as making your body smaller.
  • Try to maintain a straight line involving your hands, arms, and thighs.
  • Bring your hips even lower into the pose if you can still wrap your foot or cross your legs.
  • Put extra pressure on your thighs to sit deeper. Throughout the pose[1], make sure to keep your inner thighs pressed firmly.


  • For a different take on the pose, try leaning forward while keeping your forearms resting on the thigh of your upper leg.
  • Try lightly swaying your arms from side to side to strengthen your upper back and test your balance.

Safety and Precautions

Eagle Pose Yoga is not recommended for those injured in the knees, elbows, wrists, or shoulders. To avoid falling, practice your balancing exercises against a wall if you're having trouble.


In conclusion, the Eagle Pose Yoga offers a powerful metaphor for life's journey a reminder to spread our wings, rise above adversity, and embrace our innate freedom. By practicing Garudasana with mindfulness and intention, we can cultivate strength, balance, and resilience both on and off the yoga mat.

Also Read: Explore Everything About Elephant Yoga Pose

Sources (1)