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Eagle Pose – Garudasana

Pose Summary

Eagle Pose aka Garudasana is a balancing posture that requires strength, flexibility, and concentration. It promotes both physical and mental stability with can be achieved with a focused mind and steady breath!

Yoga Collective - Eagle Pose – Garudasana


Step 1

Start in Tadasana (Mountain Pose) with the big toes together, heels slightly apart and arms alongside your body. 

Step 2

Bring your gaze to a non moving point in front of you. Bend the knees and come into chair pose in the legs. Shift the weight into the right foot as you cross the left thigh over the right thigh. If you have the flexibility and balance, hook the left toes on the inner right ankle. If not you can bring the left toes to lightly touch the earth next to the right ankle. 

Step 3

Straighten the arms out in front of you. Plug the arm bones into their socket. Bring the left elbow underneath the right one. 

Step 4

Bend the elbows and raise the forearms parallel to your face. Wrap the arms and hands. Work towards pressing the palms together. Lift the elbows and reach the fingertips up towards the sky as you press the forearms away from your face. Shoulder Blades press into the back. 

Step 5

Notice if your left hip is lifted higher than the right and work towards evening them and squaring them off towards the front. 

Step 6

Engage the core muscles by gently drawing the bellybutton in and up towards the spine. 

Step 7

Soften the gaze to the tips of the thumbs. Monitor the breath and ensure it remains smooth and even flowing. 

Step 8

To release, unwrap the arms and legs and come back to standing in mountain pose. Shake it out and repeat on the opposite side.



  • Stretches shoulders and upper back
  • Tones the thighs, hips, knees, ankles, and calves 
  • Promotes balance and concentration 
  • Therapeutic for low back pain, asthma, and sciatica 



  • Knee injury
  • Late-term pregnancy 
  • Low blood pressure 
  • Headaches
  • Inner ear problems