Eagle Pose

Eagle Pose for Beginners: Steps and Tips for Success

Eagle Pose, also known as Garudasana, is a popular yoga asana practiced for centuries. It is a standing balance yoga type that requires wrapping one leg around the other and intertwining your arms, creating a beautiful and intricate posture. The pose is named after the mythical bird Garuda, known for its strength, grace, and agility.

This pose requires great focus, balance, and flexibility, as it challenges your body to maintain stability while stretching your muscles and joints. It is an excellent way to improve your posture, strengthen your legs and core, and reduce stress and anxiety.

Eagle Pose

Practicing Eagle Pose Step-By-Step Guide

  1. Stand in Mountain Pose with your feet hip-distance apart, allowing a natural space between your feet. Feel grounded and connected to the earth.
  2. Place your hands on your hips, gently pressing down to anchor your pelvis and create a sense of grounding. Simultaneously, envision a lift extending through the crown of your head, elongating your spine.
  3. Bend both knees slightly, maintaining a forward-facing position for your left knee.
  4. Lift your right foot off the ground and carefully wrap your right thigh over your left thigh.
  5. Curl your right foot around your left calf and hook it behind your left calf. Ensure that neither your knees feels strained and your left knee remains facing forward. For improved balance, instead of positioning your upper foot behind your calf or allowing it to dangle, consider placing the ball of your upper foot on a yoga block.
  6. Extend both arms in front of your chest, parallel to the ground.
  7. Cross your left arm over your right arm, allowing your left elbow to rest on top of your right upper arm.
  8. Slide your right hand gently toward your face, bringing your forearms together, and press your palms firmly into each other. Lift your elbows to shoulder height.
  9. Maintain this pose, focusing on five deep and mindful breaths.
  10. Feel the stretch in your upper back as you remain in the posture.
  11. Slowly release the eagle pose and return to Tadasana.
  12. Mirror the entire sequence on the opposite side, ensuring balance and symmetry.

Yoga block

Benefits of Eagle Pose

  • Strengthens and stretches the ankles, calves, thighs, and hips.
  • Improves balance and focus.
  • Opens the shoulders and upper back.
  • Increases circulation and blood flow in the legs.
  • Relieves tension in the shoulders and upper back.

Tips for Beginners

Eagle Pose can seem intricate with its combination of arm and leg positioning while balancing one leg. However, breaking it down into individual components for isolated practice can make it more accessible. Here are some beginner-friendly tips:

Arm Positioning Practice

  • Familiarize yourself with the arm position by practicing it at your desk. This helps you understand the arm placement and is a great upper back stretch while working.

Leg Wrapping Exercise

  • Practice the leg wrapping aspect while lying on your back or leaning against a wall for support. This allows you to focus solely on the leg movement and helps you become more comfortable with the technique.

Balance Confidence Building

  • Strengthen your balance by practicing the Chair Pose. Gradually lift one foot slightly off the floor or yoga mat while maintaining the chair pose position. This step-by-step approach helps build confidence and stability, which is crucial for mastering Eagle Pose.

Common Alignment Mistakes

Proper alignment is crucial in the Eagle Pose. Ensure that your hands, arms, and thighs are aligned correctly. This pose is typically performed with a straight back, so avoid rounding your back as it may compromise the pose's benefits.

Eagle Pose

Modifications and Variations

Here are some helpful modifications to consider as you familiarize yourself with the Eagle Pose:

  • If balancing on one leg in an eagle pose is challenging, you can lean your backside against a wall for added support and stability.
    1. Place a yoga block under your foot if you can't hook your lifted foot around your calf. Alternatively, you can use the lifted foot as a "kickstand" by resting your toes on the floor. This adjustment can assist in maintaining an upright posture while you work on your balance.


    The Eagle Pose, or Garudasana, offers a physical challenge and an opportunity for improved focus and balance in your yoga practice. It demands attention to alignment, with a straight back and precise limb placement key to reaping its full benefits. As you become more comfortable with this pose, consider exploring modifications to adapt it to your current level of flexibility and balance.