Shoulders down, upper back wideHips low, sit backGround through the standing footGaze level, chin tuckedPalms together, elbows liftedWrap the leg, hug inStanding knee softEagle Pose
Garuḍāsana
Read what the gnome says
Eagle Pose! Bend your knees, cross one thigh over the other, and hook the top foot behind the calf if you can. Wrap the arms, elbow under elbow, palms touching. Lift the elbows, drop the shoulders, sit low. Eyes on one spot, and breathe. Then switch sides, my friend.
Works on Quadriceps · Glutes · Rhomboids
How to do it
- Stand tall, bend both knees and sink the hips a little, like settling onto a low mushroom stool.
- Lift one leg over the other and hook the foot behind the calf; wrap the arms and press the palms together.
- Lift the elbows to shoulder height, sink the hips and hold steady, breathing slowly.
Common mistakes
- Don’t hunch the shoulders up to the ears.
- Don’t lean back or let the standing knee cave inward.
- Don’t hold the breath: keep it slow and even.
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.
In ready-made sequences
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
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.