Seated Eagle Pose on Chair
Garuḍāsana (chair)
Works on Shoulders · Upper back · Hip rotators
How to do it
- Sit tall on a chair and cross one thigh over the other, hooking the foot behind the calf if possible.
- Cross the arms in front, one elbow under the other, and bring the palms together if possible.
- Lift the elbows, drop the shoulders, sit tall and breathe; unwind and switch sides.
To come out, unwind the arms, then the legs, and shake out.
Common mistakes
- Don’t lean back: stay tall.
- Don’t force the arm wrap: hug yourself instead.
- Don’t lift the shoulders to the ears.
Benefits
- Stretches the back and shoulders while sitting.
- Opens the outer hips.
- Easy to do at a desk or in a chair-based class.
Make it easier or different
- Easier: only cross the arms, or only cross the legs.
- Hug yourself if the palms do not touch.
- Balance: keep both feet on the floor and cross the ankles.
Take care: Go easy with shoulder, knee or hip injuries, and skip the leg cross after hip replacement.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
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