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Eagle Pose, also known as Garudasana (gah-rue-DAHS-anna), is a powerful standing balance asana with a fascinating mythological backstory. In this article, we’ll explore the origin and meaning of the Eagle Pose while also offering comprehensive guidance on its execution, variations, preparatory poses, and counter poses.

The Mythical Garuda: Embodiment of Strength and Majesty

Garudasana is named after Garuda, a revered mythical bird in Hindu and Buddhist traditions. Known as the “king of the birds,” Garuda is the noble mount of Lord Vishnu, carrying the deity through the sky without ever needing to land. This powerful and majestic bird symbolizes strength, agility, and focus, qualities that are beautifully reflected in the Eagle Pose.

Why Practice Eagle Pose: Health and Wellness Benefits

Incorporating the Eagle Pose into your yoga practice can offer a myriad of physical and mental benefits. Among them are:

  1. Enhanced balance and stability
  2. Improved focus and concentration
  3. Heightened postural and body awareness
  4. Stretched shoulders, upper back, and thighs
  5. Strengthened core, thighs, legs, and ankles

Step-by-Step Guide: Mastering the Eagle Pose

Now that you understand the origins and benefits of Garudasana, let’s explore how to correctly perform this asana:

  1. Starting position: Stand tall with your feet hip-width apart and arms by your sides.
  2. Bend your knees: Gently bend both knees, maintaining an even distribution of weight on both feet.
  3. Cross your legs: Lift your left leg and cross it over your right thigh. If possible, hook the top of your left foot behind your right calf. If not, simply press the big toe of your raised-leg foot to the ground for balance.
  4. Position your arms: Extend your arms out in front of you, parallel to the ground. Snug your right elbow into the crook of your left arm, intertwining your forearms. Bring your palms together, facing each other.
  5. Lift and stretch: Raise your elbows to shoulder height and stretch your fingers towards the ceiling. Keep your gaze fixed on a single point to maintain balance.
  6. Hold and breathe: Stay in this position for five deep breaths.
  7. Release and repeat: Slowly unwind your arms and legs, returning to the starting position. Repeat the pose with your right leg crossed over your left and your left elbow snug into the crook of your right arm.

Beginner Tips: Modifications for Success

Eagle Pose can be challenging for beginners, but with a few modifications, you can make it more accessible:

  1. If balancing is difficult, keep the big toe of your raised-leg foot on the ground for support.
  2. If the arm position is too challenging, you can bring the backs of your hands together or cross your arms over your chest instead.

Exploring Variations: Adapting Eagle Pose to Your Needs

There are several variations of Garudasana that cater to different skill levels and physical limitations:

  1. Eagle Pose with a kickstand: Instead of hooking your raised foot behind your calf, rest your foot on your standing ankle, using it as a kickstand for extra balance.
  2. Eagle Pose in a chair: Sit on the edge of a chair with your feet flat on the ground. Cross one thigh over the other and intertwine your arms as described in the standard pose. This variation eliminates the balance challenge while still providing a good stretch for your shoulders and upper back.
  3. Eagle Pose stretch in a chair: Sit on the edge of a chair with your feet flat on the ground. Cross one ankle over the opposite thigh and lean forward, resting your forearms on your raised leg. This variation focuses on stretching your hip and thigh muscles.

Preparatory Poses: Building a Foundation for Eagle Pose

Before attempting Eagle Pose, it’s essential to warm up your body and practice a series of preparatory poses. These asanas help increase flexibility, balance, and strength, preparing your body for the demands of Garudasana:

  1. Downward-Facing Dog Pose (Adho Mukha Svanasana)
  2. Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
  3. Chair Pose (Utkatasana)
  4. Reclining Hero Pose (Supta Virasana)
  5. Cow Face Pose (Gomukhasana)
  6. Reclining Bound Angle Pose (Supta Baddha Konasana)
  7. Wide-Angle Seated Forward Bend (Upavistha Konasana)
  8. Hero Pose (Virasana)
  9. Tree Pose (Vrksasana)

Practicing these poses regularly will help you develop the flexibility, strength, and balance needed for a successful Eagle Pose.

Counter Poses: Restoring Balance after Garudasana

After holding Garudasana, it’s essential to practice counter poses to release tension and restore equilibrium in your body. The following asanas are recommended counter poses for Eagle Pose:

  1. Child’s Pose (Balasana)
  2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
  3. Goddess Pose (Utkata Konasana)
  4. Bridge Pose (Setu Bandha Sarvangasana)

These poses will help stretch and relax the muscles that were activated and engaged during Garudasana, promoting overall balance and well-being.

Anatomy of Eagle Pose: Understanding the Muscular Interplay

Garudasana demands a dynamic interplay among various muscle groups throughout your body, from your hip to your foot. Here’s a breakdown of the key muscles involved in the pose:

  1. Gluteus medius and tensor fascia lata: These muscles stabilize the pelvis and internally rotate the thigh.
  2. Pectoralis major and anterior deltoids: These muscles help adduct the shoulders.
  3. Triceps, rhomboids, and middle trapezius: These muscles stretch to support the arm position in the pose.
  4. Erector spinae and quadratus lumborum: These muscles help arch the back, maintaining stability and alignment in the asana.

Understanding the anatomy of Eagle Pose allows you to refine your technique and engage the appropriate muscles to maximize the benefits of the asana.


Eagle Pose, or Garudasana, is a powerful standing balance asana that embodies the strength, agility, and focus of the mythical Garuda. By incorporating this pose into your yoga practice, you can reap the benefits of improved balance, focus, and body awareness, while stretching and strengthening key muscle groups.

Remember to practice the preparatory poses, modify or adapt the pose if needed, and follow up with counter poses to ensure a well-rounded and safe practice. As you continue to develop your skills in Eagle Pose, you’ll find yourself soaring like the majestic Garuda, embracing the qualities of strength, balance, and focus in your yoga practice and daily life.

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