Eagle Pose (Garudasana)

Intermediatebalance

Sink your hips down — bend both knees as if sitting back.

Wrap your limbs, sink low, and find fierce focus. Eagle Pose squeezes tension from the shoulders and hips while challenging balance.

Key points

•Standing leg deeply bent
•Top leg wraps over and hooks behind the calf
•Elbows stacked at shoulder height, forearms wrap
•Sink the hips lower for a deeper challenge

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Garudasana (Eagle Pose) is named after Garuda, the mythical eagle and vehicle (vahana) of Lord Vishnu. The pose wraps the limbs in a bound configuration: one leg crosses over the other and hooks behind the standing calf, while the arms wrap at the elbows with the palms pressing together. This creates a powerful squeeze through the joints, releasing tension in the shoulders, upper back, and outer hips. The standing leg must bend deeply to allow the wrapping, and the torso leans slightly forward to counterbalance. A common mistake is focusing so much on the wrapping that the practitioner forgets to sit low — the depth of the knee bend is what builds real strength. Keep your gaze fixed on one point to steady your balance.

Fun Fact

Eagle Pose is one of the few yoga poses that simultaneously stretches and strengthens all major joints — ankles, knees, hips, shoulders, and wrists. Physical therapists often recommend a modified version for office workers to relieve chronic shoulder and upper-back tension caused by desk work.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
Stand in Mountain Pose and bend both knees slightly, sinking your hips down.
2
Shift your weight onto the left foot and lift the right leg, crossing the right thigh over the left.
3
If possible, hook the right foot behind the left calf. If not, rest the toes on the floor for balance.
4
Extend both arms forward at shoulder height, then cross the left arm under the right at the elbows.
5
Bend the elbows and wrap the forearms so the palms press together (or as close as possible).
6
Sink the hips lower, lift the elbows to shoulder height, and draw the hands away from the face.
7
Fix your gaze on a point ahead. Hold for 5 breaths, unwind, and switch sides.

Benefits

Strengthens calves, ankles, and thigh stabilizers

Stretches the upper back, shoulders, and outer hips

Improves balance and concentration

Increases joint mobility in the shoulders and hips

Improves circulation to the extremities through the squeeze-and-release effect

Watch the real thing

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