Eagle Pose, known as Garudasana in Sanskrit, requires coordination, focus, and flexibility. This yoga pose weaves the arms and legs, which can stimulate circulation in the joints. It also requires balance, with one foot wrapped behind the other in a kickstand-like position. Because it requires deep concentration, it can help calm the mind while enhancing mental clarity.
How do you do Eagle Pose?
Step 1.
Begin in mountain pose.
Step 2.
Bend your knees slightly and lift your right leg to cross it over your left thigh as you shift your weight onto your left foot.
Step 3.
Bend your knees, send your hips down and back, and squeeze your inner thighs together as you bring your right ankle around your left calf, aiming for your right ankle to hook to the right side of your left ankle.
Step 4.
Cross your left arm under your right, bending at your elbows so your forearms are vertical, bringing palms to touch or as close as possible.
Step 5.
Keep your spine straight and sit lower to deepen the squat, activating arms and legs, and drawing energy in towards your midline to remain compact and balanced.
Step 6.
Focus your gaze past your hands, and hold for a few steady breaths.
Step 7.
To come out, uncross your arms and legs, and stand tall to repeat on the other side.
Benefits of Eagle Pose
Improves balance and coordination by balancing on one leg while wrapping the limbs
Strengthens and stretches the calves, ankles, thighs, and hips, increasing flexibility in these commonly tight areas
Boosts circulation as the twisting of limbs restricts blood flow momentarily, then releases fresh oxygenated blood into the extremities when unwinding
Promotes calmness as this pose, like other balancing poses, requires deep, steady breathing which activates the parasympathetic nervous system to encourage relaxation
Variations of Eagle Pose
If you cannot fully wrap your foot behind your ankle, you can float your foot or lightly touch a block or the mat for balance and support
If the full wrap of your arms isn’t possible or comfortable, can wrap your arms around your chest to give yourself a hug bringing hands to opposite shoulders
If arms are eagle-wrapped, option to grasp the wrist with the wrapping hand.
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