Eagle Pose Yoga: The Most Interesting And Easy-To-Do Asana!

By Sophia Estrada
Last updated: Dec 15, 2022
Eagle Pose Yoga

Novice yogis always have problems with balancing while practicing yoga. That’s why eagle pose yoga is a challenge for them. However, we can not deny the fantastic benefits of mental and physical health we can gain from this stance after a period of practicing. 

How to do it correctly? What do you need to pay attention to when doing the stance? Your answer is right here. Keep reading our article for the helpful information

What Is Eagle Pose Yoga?

The eagle pose (Garudasana) is a standing asymmetric asana in yoga, requiring high concentration and balancing one leg. For example, the left leg is crossed over the one, while your right hand is crossed over the left.

Note: This pose should only be done after a meal for 4-6 hours so that the food has been digested and provides enough energy for you. You might practice it in the early morning or evening.

How To Do Eagle Pose? – A Step-By-Step Guide

Here are some steps you might follow to conquer the posture correctly:

Step 1

Stand upright, gently bend your right knee, cross your left leg over your right one so that your legs overlap. Keep in mind that the head of the left foot needs to touch the right heel.

Step 2 

Raise your arms high and wrap your right arm around your left hand so that your elbows overlap and bend at a 90-degree angle.

Step 3 

Keep your balance in a position for about 15-30 seconds. Your knees are kept in a central position, not deflected to the left or right.

Step 4 

Take deep and slow breaths while focusing on the middle of your eyes.

Step 5 

Gently relax and switch sides.

What To Pay Attention To When Doing Eagle Position Yoga? 

There are some notes when doing this posture that you should pay attention to them to avoid undesired injuries: 

  1. Avoid doing this posture if you are experiencing ankle, knee, or elbow injuries. 
  2. Pregnant women have to consult their doctor before practicing it.
  3. When you practice this stance the first time, you may find it difficult to knit your arms together. To make it easier, slowly straighten and stretch your arms parallel to the floor.
  4. If you cannot cross over your legs, you might press the tip of the big toe of the leg raised instead of stretching the whole foot. This way, you will maintain balance more easily.

Once you’ve mastered this stance, you can slightly level up the difficulty with some eagle pose variations. For example, slowly lean forward and move your arms down to touch your upper thighs. Hold the pose for some seconds and repeatedly turn with the opposite side.

Benefits Of Eagle Pose Yoga

Benefits Of Eagle Pose Yoga

Eagle position yoga can bring us many significant benefits. Let’s go through them now to see why you should practice it! 

  1.  It helps stretch your thighs, hips, upper back, and shoulders. 
  2.  It improves focus and keeps your balance better.
  3.  The calves will be stretched. 
  4.  The garudasana eagle pose can relieve joint pain and sciatica.
  5.  Your legs, back, and help will be more flexible. 
  6.  It enables you to release stress and reduce anxiety. 

When you first practice this stance, it can be a challenge. But once you’re proficient, you can feel like an eagle riding in the wind, generating energy to settle down and master any difficult situations. 

The eagle arms yoga also aids you in reducing fatigue and increasing your concentration ability. If you do the posture with an open mind, you will transmit positive energy throughout your body and mind.

Frequently Asked Questions 

  1. What Are The Poses Before The Eagle Pose? 

The poses before the eagle pose sanskrit include downward dog, cow face, intense leg stretch, hero, bound angle, wide-angle seated forward bend, and tree pose

  1. What Are The Poses After The Eagle Pose? 

Here are the poses after it: cow face, chair, downward dog, and headstand pose.


In short, the post has instructed you on how to do eagle pose yoga. It also showed you the benefits of this stance and some notes to avoid injuries while practicing it. So, let’s add it to your daily exercise to improve your overall health. Enjoy your yoga time!

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


Submit a Comment

Your email address will not be published. Required fields are marked *