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.
Muscle Group
Core, Hips, Shoulders, Traps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Quadriceps
Primary