StandingBeginner
Eagle Pose
Garudasana
Eagle Pose (Garudasana) entwines legs and arms like the mythical bird’s wings, cultivating focus, balance, and spaciousness across joints.
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How to Perform
- 1
From Tadasana, bend knees slightly and shift weight into one foot.
- 2
Cross the opposite thigh over the standing leg and hook the top foot behind the calf or rest toes on the floor.
- 3
Extend arms forward at shoulder height, cross the same-side arm under the opposite, and wrap forearms so palms meet or backs of hands touch.
- 4
Lift elbows to shoulder height while dropping shoulders away from ears, keeping spine tall.
- 5
Sit deeper into the standing leg, gaze forward, and breathe steadily for 3–5 cycles before unwinding to switch sides.
Benefits
- Strengthens ankles, calves, and thighs while enhancing hip and shoulder mobility.
- Improves balance, proprioception, and concentration by narrowing the base of support.
- Creates gentle compression that nourishes joints and improves circulation upon release.
Alignment Cues
- Knees point straight ahead; stacked over standing foot.
- Tailbone lengthens down to keep lumbar spine neutral.
- Forearms stay vertical as palms press together or back of hands touch.
- Gaze soft over fingertips or toward a single point.
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee injury requiring limited flexion
- • Shoulder issues that restrict eagle bind
- • Pregnancy after first trimester—use open stance
Recommended Props
WallChairStrap
Tags
Advanced StandingBalanceBeginnerLegsShouldersStandingasana