Eagle Arms Techniques: Step-by-Step Instructions to Get You Started

Eagle Arms Techniques: Step-by-Step Instructions to Get You Started

If you spend a lot of time sitting at a desk, you may have noticed tension in your shoulders and upper back. Yoga can provide relief from this discomfort. Eagle Pose (Garudasana) is a great yoga pose to stretch and strengthen these areas. But did you know that you can also use Eagle Arms in other yoga poses?  

Eagle Arms is an arm bind in yoga that stretches the shoulders and upper back. It is a simple learning technique and can be incorporated into various other postures to enhance flexibility and relieve tension across different body areas. 

Benefits Of Adding Eagle Arms Into Your Yoga Routine

Integrating eagle arms into your yoga routine can offer various physical and mental benefits. Here are some key advantages:

Improved Joint Mobility And Flexibility

Regular meditation of the Eagle Arms position involves crossing one arm over the other at the elbows and wrists, which can significantly improve shoulder flexibility and range of motion. This can be particularly beneficial for those with stiff shoulders or those recovering from shoulder injuries.

Enhanced Concentration And Focus

The arm positioning in the eagle-arm pose requires much focus to maintain balance and form. This concentration can help sharpen mental focus and calm the mind, reducing stress and anxiety.

Increased Arm And Shoulder Strength

Maintaining the eagle arm's position helps strengthen the arms, shoulders, and upper back muscles. Over time, this can improve muscle tone and endurance in these areas.

Promotion Of Better Posture

By opening up the shoulder blades and stretching the upper back, Eagle arms can help counteract the effects of poor posture habits such as slouching. This pose encourages a more upright posture by realigning the spine and shoulders.

A Step-by-Step Guide To Perform Eagle Arms Correctly

To effectively incorporate Eagle Arms into your yoga practice, finding a version of the bind that accommodates your flexibility and comfort level is essential. Here's how to transition into Eagle Arms:

  • Initial Position: Start by lifting your arms straight in front of you, keeping them parallel to the Yoga mat.
  • Crossing Arms: Cross your right arm over your left, aligning the elbows directly over each other.
  • Bending Elbows: With your arms crossed, bend your elbows upward, aiming your fingertips towards the ceiling.
  • Completing the Bind: Attempt to bring the backs of your hands together. If possible, wrap your arms further so that your left fingertips rest against the inside of your right palm to achieve the full Eagle Arms bind. If you can't do eagle arms comfortably, modify the pose by holding palms together or using a yoga strap until flexibility improves.

8 Innovative Ways To Integrate Eagle Arms Into Your Yoga Routine

Your yoga routine can be enhanced by incorporating Eagle Arms in eight unique ways.

1. Circular Movements In Sukhasana (Easy Pose) 

  • Begin in a seated cross-legged position with your spine aligned. If you are uncomfortable sitting directly on the floor, you can easily execute the pose using a meditation cushion.
  • Engage the Eagle Arms bind and initiate circular motions with your elbows, exploring each side. 
  • This addition in an easy pose not only aids in shoulder mobility but also stretches the lateral sides of your body.

2. Dynamic Spirals In Utkata Konasana (Goddess Pose) 

  • Stand with feet wide, toes pointed out. 
  • Bend your knees into Goddess Pose, engage your Eagle Arms, and allow your elbows to guide you in broad, sweeping circles. 
  • This movement helps deepen the engagement of the leg muscles and increases the dynamic stretch across your shoulders and chest.

3. Flexion And Extension In Vajrasana (Kneeling Pose) 

  • While seated on your heels, employ the Eagle Arms bind. 
  • Alternate between arching your back and rounding it.
  • Move your elbows respectively away and towards the floor. 
  • This action not only stretches the back but also engages the core.

4. Hip Flexors In Anjaneyasana (Low Lunge) 

  • In a low lunge, coordinate your Eagle Arms with your spine and hips movements. 
  • Arch your back as you breathe in and round it as you breathe out, synchronizing these motions with the position of your arms. 
  • This not only stretches the shoulders but also the hip flexors.

5. High Lunge Variations With Arm Binds 

  • From a High Lunge position, engage your Eagle Arms. 
  • Experience a blend of spine extension and flexion.
  • It is accentuated by the arm bind, which enhances the upper body stretch and engages the core muscles deeper.

6. Humble Warrior Pose Enhanced With Eagle Arms 

  • In Warrior I, use the Eagle Arms bind to add an extra layer of upper body engagement. 
  • As you lean forward, keep your hips square and your core engaged.
  • Maximizing the stretch along your shoulders and back without placing weight on the front thigh.

7. Uttanasana (Standing Forward Bend) With Eagle Arms 

  • From a standing position, fold forward with your arms in the Eagle bind. 
  • This position emphasizes spinal elongation and shoulder stretching, distinct from the typical hamstring stretch.

8. Prasarita Padottanasana (Wide-Legged Forward Bend) With A Twist 

  • Assuming a wide-legged stance, hinge forward from the hips while crossing your arms at the elbows.
  • Bring your right arm under your left arm and wrap your forearms around each other, with your palms facing each other. 
  • As you fold forward, the stretch is intensified, but the stability of your legs and core ensures that the pose is held with integrity and balance. 
  • It is a great pose to practice for anyone looking to improve their flexibility and balance.


Integrating eagle arms into your yoga practice offers many benefits beyond simple flexibility and strength. This pose helps enhance mental focus, improve posture, and relieve stress, making it a valuable addition to your routine. Whether you're looking to improve joint mobility, strengthen muscles, or simply find a moment of calm in your day, Eagle arms can be a transformative practice.

Frequently Asked Questions

Can Eagle Arms Help With Shoulder Pain? 

Yes, Eagle arms can alleviate shoulder pain by improving flexibility and strength. However, it's best to consult with a healthcare provider before attempting this pose if you have a serious shoulder injury.

Are There Any Contraindications For Performing Eagle Arms? 

Individuals with severe shoulder or elbow injuries should avoid this pose unless under the guidance of a professional. Always ensure to perform yoga poses within your comfort range and ability level.