Eagle Pose – Mighty and powerful

The eagle pose symbolizes the image of mighty and powerful eagles, the king of birds and the pioneer in fighting against evil.

When looking at the image of the eagle pose, many people think that this is a difficult pose with many twists and turns. However, in reality, it is not as you think, although this pose makes it difficult for the body to balance, it seems like it is much simpler than the one-legged standing poses.

The great benefits of the eagle pose

Eagle Pose is a standing yoga pose that can strengthen the calves, ankles, thighs, and hips, while helping to improve balance and abdominal strength. In particular, this is also one of the very useful exercises in the treatment of low back pain and sciatica:

  • Stimulating the immune system by increasing the blood circulation of the body. To get the most out of this, you need to practice this pose every day.
  • Nurturing balance: Finding balance in life and yoga is always difficult. However, with the eagle pose, you can easily find a way to balance the body, mind, and soul.
  • Shoulder and wrist stretch: If you practice regularly, your wrists and shoulders will become more flexible
  • Increase ankle strength: When you balance on one leg and bend the other, you’re strengthening your hamstrings, ankles, and hips.

Not only that, the eagle move is also considered one of the good yoga poses for the shoulders due to having to work for a long time. You can do the eagle pose several times a day while sitting at work to limit shoulder fatigue.

Steps to do Eagle Pose

Eagle Pose


  • Start in chair pose (Utkatasana) with your legs folded and your hands at your sides
  • Shift weight to left foot
  • Raise your right leg off the floor
  • Cross your right thigh over your left thigh as high as possible
  • Hook right foot around left calf
  • Bring both arms out in front of you and parallel to the floor.
  • Bend and cross the left arm over the right, hook it to the elbow so that the elbows overlap and bend at a 90 degree angle.
  • Hold the pose for 5 to 10 breaths and switch sides.

Some common mistakes

In this pose, it’s important to keep your hands, arms, and thighs aligned. Eagle Pose should be done with a straight back, so you should avoid arching your back.

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Some variations of the eagle movement

Here are some variations that can make the eagle move simpler or more difficult:

  • If you have trouble balancing on one leg, lean your back against a wall.
  • If you can’t hook your lifted foot around your calf, you can use it as a kind of prop by placing your toes on the floor to help you stay upright. Alternatively, this pose can also be done while sitting on a chair or on the floor
  • Once you’ve mastered it, you can increase the difficulty a bit by slowly leaning forward, moving your arms down to touch your upper thighs. Hold the pose for a few seconds and switch sides.

Some notes when practicing

You should not do the eagle pose if you have a knee, elbow, wrist, or shoulder injury. If you have trouble balancing, lean against a wall to avoid falling.

At first, you may feel uncomfortable. But once you master it, you will feel as light as an eagle gliding in the wind, creating stable energy and helping you to master any difficult situation. If you practice the pose with an open mind, you will have an abundance of positive energy.

Reference source

How to Do Eagle Pose (Garudasana) in Yoga https://www.verywellfit.com/eagle-pos-garudasana-3567073 Accessed: 11/26/2020

What are the health benefits of garudasana eagle pose https://www.rishikulyogshala.org/what-are-the-health-benefits-of-garudasana-eagle-pos/ Accessed date: 11/26/2020

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