How To Do A Eagle Pose?

The Eagle pose is known in the Sanskrit language as Garudasana. Garuda is a bird in Hindu mythology and is considered the king of all birds. The description of this bird is very similar to Eagle, while Asana simply means Pose. According to few other ancient texts, Garuda also suggests consumer or devourer of all things, including the fire generated by sun rays. 

This pose is a standing balancing exercise that requires a lot of concentration, strength, and calmness in mind. Although it is not a very easy yoga pose, you can master it by breaking it down into different phases. 

The “bent knees” and pushing of the limbs inwards make it challenging; one has to maintain balance by exploiting the center of gravity in the body. However, it is much easier than other single-leg standing poses, resulting in falls and injuries.

The Idea of The Eagle Pose

It is essential to maintain a calm mind and keep great focus while performing this pose. To increase concentration, you should control your breathing and gaze inwards, don’t let things happening around you divert your attention. 

The Eagle is included in almost all modern yoga schools of learning due to its benefits, including Vinyasa, Iyengar, and Hot Yoga. This pose works great for the inner thighs and inner glutes, often neglected in other exercises. It also increases the strength and mobility in the shoulders, ankles, thighs, calves, and hips.

Until merging them in this standing challenge, it's a good idea to start with Tree Pose for standing balance and numerous seated twisting poses. This posture matches that of an eagle sitting on a mountaintop tree limb.

Steps: How To Perform A Eagle Pose

Step 1:

To perform the Eagle Pose, start by entering into the Mountain Pose (Tadasana). Bend the knees; pull up the left foot to make a cross with the right foot.

Step 2:

Ensure the right leg is perfectly balanced and placed on the mat, while the left thigh is positioned on the right thigh. Try to stretch the toe of the left leg towards the floor. Now, raise your arms in the front, maintaining a parallel position with the ground or yoga mat.

Step 3:

Make a cross between both hands by placing your right arm on the top of your left arm; slowly bend the elbows to let your arms come into a perpendicular position with the floor. Ensure the palms face the opposite directions, with the back of the hands touching each other.

Step 4:

Press the palms against each other while facing a different direction, and stretch your fingers in the upward trend.

Step 5:

Maintain this pose for a few breaths (15 to 30 seconds), gradually let go of your hands, and bring them back to different sides of the body. Lift the left leg and get it back on the floor. Now you will find yourself back into the Mountain Pose, from where you started. Now you can repeat it in the other direction or continue with different poses.

Frequently Asked Questions

How Long is The Duration of Eagle Pose?

Maintaining the Eagle Pose for anywhere between fifteen to thirty (15-30) seconds is considered ideal.

When To avoid Performing Eagle Pose?

Avoid this pose if you suffer from injuries or pain in the elbows, knees, and ankles. If you have problems with inner ears, low blood pressure, or headaches, practice this pose under proper supervision.

What About Modification?

First, practice Tree Pose to get a feel of balance on one knee. To get the legs and arms more versatile, practice different twisting positions. Simply practice turning your legs in Eagle Pose when you first begin. At first, don't even think about the weapons. Before you connect the upper body to the leg twisting, make sure you have a firm grasp.


The Eagle Pose can provide exceptional stretch for the upper back, hips, shoulders, and thighs. It can also Improve posture, alignment, and balance in your body. Plus, it can strengthen hip muscles and improve mobility while also reducing stiffness. 

It also helps people who are suffering from asthma and is a great way to sharpen concentration. In other poses, you can enable your mind to wander or your thoughts to flow. 

In Eagle Pose, you must focus on keeping your body upright and stable, even though it is twisted in spirals. This increased concentration will benefit you for the rest of the day.