Garudasana - Eagle Pose


Eagle pose also known as garudasana improves your balance and stretches your upper back, shoulders and outer thighs. Regularly practicing this pose will strengthen your legs, knees and ankles. This pose opens the pelvic area and creates space between shoulder blades. Your spine should be erect and hips and shoulder face forward. Breathing evenly and gazing at a distance of about 4 or 5 feet away will help you in maintaining balance.



  1. Begin in mountain pose. 
  2. Inhale when raising the arms up to shoulder level with palms facing up. Arms and shoulders should be relaxed. 
  3. Cross left arm over the right so that the elbows rest on top of each other. 
  4. Bend your elbows, wrapping our forearms around each other with palms facing each other. Your fingers should point to the ceiling. If the palms do not touch, keeps one palm resting against the other wrist or forearm. 
  5. Slightly bend the knees and shift your body weight to the other leg. 
  6. Cross right leg over the left just above the knee. 
  7. Place the right foot behind your left lower leg and hook the foot over the left calf or ankle. If you are unable to reach the left calf, place the right foot next to left lower leg. 
  8. The crown of your head should be pointed toward the ceiling and look straight ahead. Imagine the spine running straight through the body. 
  9. Remain in this pose for 30 to 60 seconds and then come back to mountain pose. 
  10. Repeat steps from 2 to 9 with the opposite arm and leg crossing over in steps 3 and 6.


  1. Beginners often find it difficult to wrap the arms around until the palms touch. Stretch your arms straight forward, parallel to the floor, while holding onto the ends of a strap. Follow the rest of the instructions stated in step 2 above and keep the strap taut between your hands. 
  2. Beginners also find it difficult to hook the raised-leg foot behind the standing-leg calf, and then balance on the standing foot. As a short-term option cross the legs but, instead of hooking the raised foot and calf, press the big toe of the raised-leg foot against the floor to help maintain your balance. 
  3. Beginning students often find the balance in this pose very unstable. As with all standing balancing poses, you can use a wall to brace and support your back torso while you're learning to balance.


  1. Do not attempt if you suffer from Arm, hip or knee injury.


Target Muscles

Additional Muscles