intermediate · Garudasana
Eagle Pose
Garudasana
Animated Eagle Pose
Scroll to move from a neutral stand into Eagle Pose. With reduced motion, the final shape stays still.
Alignment cues
- Stand on the bent standing leg with the knee softly tracking over the foot
- Wrap the lifted leg around the standing thigh and hook the foot if available
- Cross the opposite arm under the other and bring palms together
- Sit the hips low while the spine stays tall
- Fix the gaze on one steady point ahead
Variants
- Toes on floor. Touch the big-toe side of the lifted foot to the mat like a kickstand
- Arms only. Keep both feet on the floor and practice the arm wrap first
Eagle pose (garudasana)
Garudasana balances on one bent leg while the other leg wraps across the thigh and the arms weave together in front of the chest.
Why it helps
Balance findings cited on the NCCIH yoga page come from research on yoga in general, not from trials of garudasana (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
From chair pose or mountain, shift weight onto one leg and bend that knee. Wrap the opposite thigh over the standing leg and hook the foot behind the calf if it reaches. Cross the opposite arm under the other at the elbows and press palms together at face height. Sit the hips while the crown stays lifted and the standing foot roots down. Breathe steadily and keep a fixed gaze.
A common mistake and how to scale it
A common mistake is locking the standing knee and leaning the torso sideways to fake the wrap. Scale by leaving the lifted toes on the floor as a kickstand and practicing only the arm wrap until the hips feel stable.
When to use caution
Stay beside a wall or chair when balance feels uncertain. NCCIH lists balance issues, knee or hip injuries, severe high blood pressure, and glaucoma among reasons to consult a clinician (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Hold three steady breaths per side, unwrap slowly, and shake out the legs before tree pose.