Eagle Pose (Garudasana): How to Practise Eagle Pose in 3 Easy Steps

November 19, 2025

What Is Eagle Pose (Garudasana)?

Eagle Pose, known as Garudasana in Sanskrit, is a standing balancing posture that strengthens the whole body while improving focus and concentration. Often called the “King of the birds”, this asana works deeply into the legs, hips, shoulders and core. It is a popular grounding pose in both home practice and workplace yoga sessions because it combines balance, breath and mental stillness.

When You Should Avoid This Pose

Avoid Eagle Pose if you have recently had surgery or if wrapping the arms or legs causes discomfort. Move slowly, especially if your balance feels unsteady.

Watch the Eagle Pose video tutorial

If you prefer to learn visually, you can follow Eagle Pose step by step with my guided video. I explain the leg wrap, arm position and ways to keep your balance steady.

Watch the full tutorial here:

Benefits of Eagle Pose (Garudasana)

Improves balance and concentration
Strengthens the core, legs, hips and arms
Opens the shoulders and upper back
Boosts confidence and energy
Encourages a calm, steady breath

How to Practise Eagle Pose in 3 Easy Steps

Start in Mountain Pose (Tadasana) with your legs hip-width apart. Bend both knees slightly. Wrap your right leg around your left leg and, if possible, hook your right foot behind your left calf.
Extend both arms forward, then bend your elbows and wrap your left arm under your right arm. Cross your forearms and press your palms together. Lift your elbows so your upper arms are level with your shoulders.
Stay in the pose for as long as your breath stays steady. To release, return to Mountain Pose and repeat on the other side.

Variation: Gentle Eagle Pose

If the full wrap feels too strong, cross one leg in front and let the toes rest on the ground. For the arms, instead of binding the forearms, simply wrap your arms around your upper body as if giving yourself a hug. This is a supportive way to explore the pose while keeping the shoulders open.

Common Questions About Eagle Pose (People Also Ask)

What is Eagle Pose good for?

It strengthens the legs and core, improves balance and opens the shoulders and upper back.

Is Eagle Pose suitable for beginners?

Yes. Beginners can modify by keeping the foot on the ground or by hugging the arms instead of binding them.

Why is balance difficult in Eagle Pose?

Balance challenges often come from tight hips or lack of grounding. Press firmly through the standing foot and focus your gaze on one still point.

Should Eagle Pose hurt the knees?

No. If you feel knee pressure, reduce the depth of the leg wrap or keep the toes on the floor instead of hooking the foot.

Preparatory Poses