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