Eagle pose is a challenging balancing posture which builds lower body strength, increases concentration and coordination, and opens the hipsand shoulders. Sanskrit name: (gah-rue-DAHS-anna) Garuda = the mythic “king of the birds,” the vehicle of Vishnu. The word is usually turned into ‘eagle’ in English, though according to one dictionary the name literally means ‘devourer’.

* Strengthens the arms, belly, and legs
* Stretches and strengthens the wrists
* Stretches the backs of the legs (in the full version described below)
* Improves sense of balance

Contraindications and cautions
* Recent or chronic injury to the knees, hips, arms or shoulders.

Step by step

1. From the mountain pose we featured last month, with both arms raised, exhale and wrap the left arm under the right, bend the elbows and bring the palms together with the thumbs crossed. Gently pull the elbows down, working on bringing the fingertips below the level of the nose.

2. Exhale and bend both knees squatting down and back as in standing squate pose.

3. Shift your weight to the right foot. Inhale and lift the left up, crossing it over the right knee and wrapping it around the right leg. Bring the left toes behind the right ankle.

4. Stare at one point on the floor or on the wall in front of you for balance.

5. Keep the knees and elbows in line under the nose. Press the shoulders back to keep from leaning forward.

6. Breathe and hold for 2-6 breaths.

7. To release: inhale and uncross the arms and legs, lifting both arms up towards the ceiling, placing both feet back on the floor in mountain pose.

8. Repeat on other side.

Hold thumb or wrist of opposite hand or interlace fingers together.

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Meet our Teachers

Corona Brady
Hatha Yoga

Corona's yoga journey began in her early 20's when she introduced herself to yoga for nothing more than curiosity and has been hooked ever since.

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