An Easy Guide to Eagle Pose, or Garudasana

Eagle Pose, or Garudasana, tests your balance, strength and stamina, as maintaining balance while weaving arms is not easily done. However, the health benefits – with improved stamina and reduces symptoms of anxiety, are worth the dedication it takes to pull it off.

Eagle Pose lush green

It's the counter-intuitive threading of arms and legs that makes Eagle Pose a challenging but fun way to practice balance, and to strengthen and stretch the legs, shoulders and upper back. Another great warm up for a game of Twister. Practiced over time, this yoga pose is also good for establishing correct hip and thigh alignment.

Watch a clip for this yoga pose 

How to do Eagle Pose, or Garudasana, in easy steps

Step 1:

Stand on your mat in Mountain Pose (Tadasana).

Step 2:

Exhale and bend the left knee. Lift your right foot off the mat and cross your right thigh over your left.

Step 3:

Work the right shin behind the lower left calf and catch the right toes behind the left ankle so you're balancing on the left leg. Alternatively, bring the ball of the right foot down on the mat, on the outside of the left foot.

Step 4:

Lift your arms up to shoulder height. Broaden across your back and bend your elbows so you're looking at the length of your forearms. Nestle your left elbow into the crook of your right elbow and entwine your right forearm round the left so the palms are facing each other.

Step 5:

Keep lifting the elbows up and sinking the shoulders and knees down while maintaining a stretched and straight back.

Step 6:

Stay for 5 to 10 breaths.

Step 7:

When you're ready to come out slowly unravel the arms and legs and return to the front of your mat.

Step 8:

Repeat on the other side, taking care to reverse the arms and legs.

Eagle Pose

Yoga pose category:  Standing

Level: 2

Eagle Pose is the true test of endurance, balance and strength– so don’t be surprised if you can’t hold it for long first time. Try leaning against a wall to practice aligning the body in the right way, before you try and practice this yoga pose freestanding.

Sanskrit words meaning: 

Garuda - eagle

Asana - pose 

Yoga pose health benefits: 

Like all yoga poses, Eagle Pose has many health benefits. Use it to help with the following health conditions:

Stiff hips

Stiff sacroiliac

Balance issues



Yoga pose contraindications: 

Don’t practice Eagle Pose if you have any of the following health conditions: 

Knee injury

Shoulder injury

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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.