How To Do Eagle Pose (Garudasana)

Eagle Pose or Garudasana in Sanskrit. If you’re looking for a yoga pose that challenges your balance and strengthens your legs, then this pose might just be the perfect fit. This pose requires focus, concentration, and flexibility to achieve, making it a great addition to any yoga practice.

Eagle Pose is a challenging yet rewarding posture that can help you cultivate inner strength and balance while also improving your physical health.

In this article, I’ll be sharing some beginner tips on how to prepare your body for Eagle Pose, common mistakes to avoid, modifications and variations for different levels of ability, and ways to incorporate this pose into your regular yoga routine.

So let’s begin!


Eagle Pose Step-by-step

Here are the steps to do Garudasana:

  1. Begin standing at the top of your mat with your feet hip-width apart and your arms at your sides.
  2. Bend your knees slightly and shift your weight onto your left foot.
  3. Lift your right foot off the ground and cross your right thigh over your left thigh, pressing your right foot into your left calf or ankle.
  4. Bring your arms out to the sides, parallel to the ground, with your palms facing down.
  5. Cross your left arm over your right arm at the elbows, bringing your palms to touch.
  6. If you can, wrap your right arm around your left arm, bringing your palms to touch again.
  7. Lift your elbows towards the ceiling and feel a stretch in your upper back.
  8. Keep your gaze forward and your neck long.
  9. Hold the pose for several breaths, then slowly release and come back to a neutral standing position.
  10. Repeat on the other side, crossing your left thigh over your right thigh and your left arm over your right arm.

Benefits of Eagle

Garudasana, is a standing yoga pose that requires and builds balance, focus, and strength. Here are some of the benefits of practicing this pose:

  1. Improves Balance and Focus: The Eagle requires you to balance on one foot, which can help improve your balance and stability. It also requires focus and concentration to maintain the pose, which can help improve your mental focus and clarity.
  2. Strengthens and Tones Muscles: This pose engages several muscle groups, including the legs, arms, and core. Regular practice can help strengthen and tone these muscles.
  3. Stretches the Shoulders and Upper Back: The arm position can help stretch the muscles in the shoulders and upper back, which can be beneficial for people who spend a lot of time sitting or working at a computer.
  4. Improves Circulation: The twisting nature of the pose can help improve circulation throughout the body, which can help with detoxification and overall health.
  5. Aids in Digestion: The compression of the abdominal area in this pose can stimulate the digestive organs, aiding in digestion.
  6. Relieves Stress: Like many yoga poses, the asana can help relieve stress and anxiety. The focus required to maintain the pose can help clear the mind, while the physical exertion can help release tension in the body.
  7. Enhances Flexibility: Regular practice can enhance the flexibility of your joints, particularly in the hips, knees, and shoulders.

Remember, it’s always important to practice yoga under the guidance of a trained professional, especially if you’re new to it or have any health concerns.

yoga pose of the eagle / Canva

Master Eagle Pose – Beginner Tips

Alright folks, let’s get started with some beginner tips to help you nail the Eagle Pose like a pro! It is a balance pose that requires strength and flexibility. It helps to improve focus, balance, and concentration while stretching your shoulders and hips.

To begin, start in mountain pose and bend your knees slightly. Take your right arm over your left arm. Cross them at the elbow joint until they are about shoulder height. Then bring your palms together in front of you. Or place the back of your right hand on the back of your left hand.

To maintain balance, squeeze your thighs together while keeping both feet grounded on the floor. Hold the pose for five breaths before switching sides.

Practice this pose regularly to build strength and increase flexibility in your body. Remember to keep breathing smoothly throughout the entire practice. It will help you stay focused and calm.

Now that we’ve covered some beginner tips, let’s move on to preparing our bodies for this challenging but rewarding posture!

Preparing Your Body for Eagle Pose

Before you begin, it’s essential to prepare your body and mind adequately. To do this, start with some basic stretching exercises that target the muscles in your arms, shoulders, and legs. This will help improve flexibility and increase blood flow to these areas.

To get into the posture, start by standing at the top of your mat. Begin by lifting one leg up and balancing on the other foot while placing a yoga block under it for support.

Next, wrap your arms around each other tightly. Then press the backs of your hands together as close to your shoulder blades as possible. Hold for several breaths before releasing and repeating on the opposite side.

Counter poses like Downward Dog or Child’s Pose can also be helpful when practicing hatha yoga.

Now that you have properly warmed up your body, let’s discuss common mistakes to avoid when attempting this challenging posture.

Common Mistakes To Avoid

One crucial aspect of mastering the pose is avoiding common mistakes that can hinder your progress and potentially cause injury.

One common mistake is losing balance while attempting to wrap the top leg around the standing leg. To avoid this, start by distributing your weight evenly on both feet.

Before wrapping the top leg around the calf of the standing leg. Make sure to keep your foot behind your calf, not in front or on it.

Another common mistake is putting too much pressure on one side of your body. This can cause discomfort or injury over time. To prevent this, make sure to distribute your weight evenly between both legs. Engage your core muscles throughout the pose.

Remember it is a standing pose that requires balance and stability. Take it slow and focus on maintaining proper alignment throughout the entire posture.

With these tips in mind, you’ll be able to perform Garudasana with confidence and ease. Transitioning into modifications and variations allows you to explore different ways of experiencing its benefits without compromising form or safety.

garudasana yoga pose / Canva

Modifications and Variations for Eagle Pose

Let’s explore how to spice up your exercising with fun modifications and variations that will leave you feeling empowered and rejuvenated.

One modification is using a block for balance. Place the block between your thighs, squeeze it tight, and lift your standing leg off the ground to intensify the pose.

Another variation is to extend your arms out straight in front of you instead of wrapping them around each other. This allows for an even deeper shoulder stretch and gives a whole new feel.

If you’re looking for something more challenging, try incorporating inverted poses into your eagle practice. From eagle, slowly lower yourself down into a headstand or forearm stand.

While keeping your legs in the same position as they were in eagle. Not only does this provide a unique challenge for balance, but it also strengthens the arms and core muscles.

As always, consult with a yoga instructor before attempting any new modifications or variations to ensure proper alignment and technique.

Transitioning from modifying to incorporating it into our yoga practice can be seamless. By simply flowing through different postures using eagle as a transition pose. Rather than holding it statically for an extended period of time.

Incorporating Eagle Pose into Your Yoga Practice

To seamlessly incorporate this posture into your yoga practice, you can flow through different postures and use it as a transitional pose. It’s an excellent way to help with balance. Especially if you’re having trouble balancing on one leg.

If you’re new to this asana, using a block can provide additional support until you feel comfortable enough to bring your legs closer together. As with any yoga pose, practice is key to mastering.

Incorporating it regularly into your yoga practice can help build strength in your legs and core. While improving flexibility in your hips and shoulders.

Remember to breathe deeply and stay focused on the present moment as you move through the sequence. Allowing for a smooth and fluid transition from one posture to the next.

By incorporating this posture into your modern yoga routine, you’ll be able to add variety. While reaping its many benefits for both mind and body.

eagle yoga pose / Canva

Benefits Of Eagle Pose FAQ

Is it safe to do Eagle if I have a knee injury?

Consult with a healthcare professional and modify the pose to avoid aggravating the injury. Personally, as someone with a past knee injury, I would proceed with caution when doing this pose.

How long should I hold Eagle Pose for?

I hold the asna for 5 breaths on each side. It’s important to listen to my body and not push beyond my limits. I focus on deepening my breath and finding balance in the pose.

Can Eagle help with anxiety or stress?

Yes, the posture can help with anxiety and stress. It improves focus, balance, and calms the mind. I find it helpful to hold for 5-10 breaths on each side. While focusing on deep breathing and releasing tension in the body.

What are the benefits of practicing Eagle Pose regularly?

Practicing regularly is like taking a deep breath for your mind and body. It strengthens legs, arms, and core while improving balance and focus. The freedom gained from this grounding posture can be transformative.

Can I do Eagle Pose during pregnancy?

Consult with a healthcare provider before attempting eagle pose and modify it as necessary for your safety. During pregnancy, it’s important to avoid certain positions that may harm you or the baby.

How To Do Eagle Pose / Canva


Well, that’s about it for the Eagle Pose! I hope these tips and tricks have helped you deepen your practice. To feel more confident in trying out this challenging pose.

Key Takeaways

  • The asana strengthens legs and challenges balance. While also requiring focus, concentration, and flexibility.
  • Beginner tips include starting in Mountain Pose, crossing arms at the elbow joint, squeezing thighs together, and holding for five breaths before switching sides.
  • Common mistakes to avoid include losing balance while wrapping the top leg around the standing leg and putting too much pressure on one side of the body.
  • Incorporating this pose into a yoga practice can improve balance, build strength in the legs and core, and improve flexibility in the hips and shoulders, but practice is key to mastering the pose.

Remember to take it slow, listen to your body, and don’t be afraid to ask for help or modifications if needed.