Eagle Pose Yoga for Beginners: Step-by-Step Approach

Eagle Pose Yoga for Beginners: Step-by-Step Approach

Eagle Pose Yoga, or Garudasana in Sanskrit, is a graceful and powerful yoga posture that combines balance, flexibility, and strength. This asana gets its name from the majestic eagle because it emulates the bird's strong, precise, and focused stance. Eagle Pose is a physical challenge and a meditation in motion, requiring concentration and mindfulness. 

As you wrap your limbs together in this pose, you create a profound sense of unity within your body, fostering a physical and mental connection. This pose offers numerous physical and mental benefits, making it a valuable addition to your yoga practice.

Understanding the Eagle Pose (Garudasana)

The Eagle Pose is a standing balancing posture that requires focus, flexibility, and strength. In this pose, the arms and legs are intricately intertwined, resembling the image of an eagle's wings. The practice of Garudasana can bring about both physical and mental transformation when performed correctly.

Benefits of the Eagle Pose

The improved balance, increased flexibility, and enhanced concentration gained from practising this asana are just a few rewards waiting for you on your yoga mat.

eagle pose

  1. Improved Balance: Garudasana challenges your balance and coordination, helping to enhance your stability over time.
  2. Strengthens Leg Muscles: This pose engages the muscles in your thighs and calves, contributing to stronger legs.
  3. Enhanced Concentration: Balancing poses like the Eagle Pose requires mental focus and concentration, which can help calm the mind and improve mental clarity.
  4. Opens Shoulders and Upper Back: The pose stretches and opens the upper back and shoulders, reducing tension and promoting better posture.
  5. Detoxification: The twisting nature of the Eagle Pose stimulates the lymphatic system, aiding in the body's detoxification process.
  6. Stress Relief: Like many yoga poses, Garudasana helps reduce stress and anxiety by promoting relaxation and mindfulness.

How to Perform Eagle Pose

Practicing Eagle Pose yoga can help improve your balance, strengthen your legs and arms, and enhance your concentration. This guide will walk you through the steps to perform the Eagle Pose with ease and confidence.

  • From the Mountain pose, bend your knees and lower your body into the Chair pose.
  • Focus on a fixed point ahead - your Drishti.
  • Balance yourself with arms out to the sides. Cross your right leg over your left thigh and squeeze them together.
  • Place the top of your right foot behind your left calf to perform the position.
  • Exhale, take your right arm under your left and bend your elbows with fingers pointing towards the sky.
  • Bring the backs of your hands together with confidence.
  • Hold your left thumb with the opposite hand or press hands together.
  • Lift your elbows.
  • Relax your face and jaw, and keep your neck straight. 
  • Hold for five breaths. 
  • To come out, uncross your arms and legs and return to Mountain pose. 
  • Repeat on the other side.

eagle pose

Beginner Tips for Eagle Pose

Eagle pose requires you to balance on one leg while positioning your arms and legs in a specific way. It can be overwhelming to do everything at once, so it's recommended to break it down into individual elements and practice them separately. This will help you master each element before combining them all. I have some tips that can make things easier for beginners.

  1. Warm-Up is Key: Always start your yoga practice with a thorough warm-up. Focus on stretching and loosening up your wrists, ankles, shoulders, and hips to prepare for the Eagle Pose.
  2. Steady Breath: Maintain a steady and deep breath throughout the pose. This will help you stay balanced and relaxed.
  3. Use Props: If you're a beginner or have limited flexibility, consider using yoga props such as yoga blocks or a wall to assist in achieving the full expression of the pose.
  4. Focus on Alignment: Pay close attention to your alignment. Keep the spine straight, and ensure that your knees are aligned with each other. This will help prevent strain or injury.
  5. Practice Patience: It's okay if you can't initially fully wrap your arms or legs. With consistent practice, your flexibility will improve over time.


Explore a forward bend variation by bending forward and resting your forearms against the top leg thigh. While holding the pose, challenge your balance and target different areas in your upper back by gently swaying your arms from side to side. Give it a try and feel the difference!

eagle pose


Eagle Pose Yoga, or Garudasana, is a captivating yoga posture that blends physical challenge with inner focus. As you master the art of wrapping your limbs together like an eagle's embrace, you unlock a myriad of benefits for your body and mind.