Eagle Pose with Kickstand

Garuḍāsana (kickstand)

Read what the gnome says

Eagle Pose with Kickstand! Wrap one leg over the other, arms crossed, but keep the toes of the top foot resting on the floor. Sit low, chest lifted, elbows up. Breathe, then switch. Little eagle gnome, with a kickstand.

Works on Quadriceps · Glutes · Shoulders

How to do it

1. Stand tall, bend the knees and cross one leg over the other, toes lightly on the floor like a kickstand.
2. Wrap the arms and bring the palms together.
3. Lift the elbows, sink the hips and hold; switch sides.

Common mistakes

• Don’t shrug the shoulders.
• Don’t lean back.
• Don’t let the standing knee cave inward.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate