Eagle pose / Garudasana is a standing balancing pose that stretches the upper back and hips and builds strength in the legs. Learn teaching cues, benefits of ...PlayClassesProgramsPlaylistsPauseArticlesResourcesConnectTeachersWorkshopsAcademyFreeclassesFREEProfilePreferencesYourclassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutProfilePreferencesYourClassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutInstallappAppStoreGoogleEagleposeEkhartYogaShareto...Eaglepose-GarudasanaStepbystepFromMountainpose,bendyourkneesandcomeintoChairpose.Bringtheweightintoyourleftfootandgazeatafixedpointaheadofyou–thisisyourDrishti.Withyourarmsouttothesidesforbalance,liftyourrightlegandcrossitoveryourleftthighashighupasyoucan.Squeezeyourthighstogether.Hookthetopofyourrightfootbehindyourleftcalf.Exhaleandtakeyourrightarmunderneathyourleft,bendtheelbowspointingyourfingerstothesky.Bringthebacksofthehandstowardseachothertogether.Takeholdofyourleftthumbwithyourrighthandifyoucan,orpressthebacksofyourhandstogether.Slightlyliftyourelbows.Keepthebaseoftheneckandyourfaceandjawrelaxed.Holdfor5breaths.Tocomeoutofthepose,uncrossyourarmsandlegsandcomebacktoMountainpose.Repeatontheotherside.Beginners’tipsThere’salotgoingoninEagleposewiththepositionofthearmsandlegstothinkaboutallwhileyou’rebalancingononeleg.Butyoucanbreakitdownintoseparateelementstopracticeinisolationatfirst.Forexample,Learnthepositionofyourarmswhilesittingatyourdesk(it’sagreatstretchforyourupperbackwhileyou’reworking).Practicethewrappingofyourlegswhilelyingonyourbackorleaningagainstawallforsupport.BuildconfidenceinyourbalancebypracticingChairposeandliftingonefootslightlyoffthefloor.Whetheryou’reabeginnerornotitcanbechallengingtohookyourfootbehindyourcalfinEaglepose. Insteadyoucanjustcrossyourlegoverandpointyourfoottothefloor–orrestitonthefloororablockforextrahelpwithyourbalance.Keepsqueezingyourthighstogether.BenefitsofEagleposeStretchestheupperbackandshoulders Improveshipmobility Strengthenstheanklesandcalves Improvesbalance