Eagle Pose in Yoga

Eagle Pose in Yoga: Benefits, Muscles Worked, Best Practices, and More

Yoga has always been a sanctuary for me—a place where I find balance, strength, and inner peace. One pose that stands out in my practice is the Eagle Pose, or Garudasana. This pose might seem intricate at first glance, but once you master it, the benefits it brings to both body and mind are remarkable. Let me walk you through the wonders of Eagle Pose, including its benefits, the muscles it works, best practices, a step-by-step guide, recommendations, and a conclusion based on my experiences.

Benefits of Eagle Pose

Benefits of Eagle Pose
Benefits of Eagle Pose

Eagle Pose offers a multitude of benefits:

  1. Improved Balance and Focus: Balancing on one leg while wrapping the other around it requires concentration, enhancing mental clarity and focus.
  2. Increased Flexibility: The pose stretches the shoulders, upper back, thighs, and hips, promoting flexibility in these areas.
  3. Strengthened Muscles: It builds strength in the legs, ankles, and core, making it a comprehensive lower-body workout.
  4. Enhanced Circulation: The tight wrapping of limbs encourages blood flow to the joints, improving circulation.
  5. Stress Relief: The focus required for this pose helps in grounding the mind, reducing stress and anxiety.

Muscles Worked and Stretched

Eagle Pose is a fantastic pose for working and stretching several muscle groups:

  • Legs and Ankles: The standing leg gets a significant workout, particularly the calves, thighs, and ankles.
  • Hips and Glutes: The wrapping action engages the hip flexors and glutes, providing both stretch and strength.
  • Upper Back and Shoulders: The intertwined arms stretch the upper back and shoulders, alleviating tension.
  • Core: Maintaining balance requires engaging the core muscles, providing a subtle yet effective workout.

Best Practices for Eagle Pose

Best Practices for Eagle Pose
Best Practices for Eagle Pose

To get the most out of Eagle Pose, keep these best practices in mind:

  1. Warm-Up: Ensure your body is warm, especially the shoulders, hips, and legs, to prevent injury.
  2. Focus on Alignment: Keep your spine straight and avoid leaning too far forward or backward.
  3. Use Props if Needed: If you find balance challenging, use a wall for support or a yoga block under your foot.
  4. Breathe Deeply: Maintain a steady breath to help with balance and relaxation.
  5. Practice Patience: It may take time to master the pose. Be patient and consistent in your practice.

Step-by-Step Guide to Eagle Pose

Step-by-Step Guide to Eagle Pose
Step-by-Step Guide to Eagle Pose

Here’s how to perform Eagle Pose:

  1. Begin in Mountain Pose (Tadasana): Stand tall with your feet together and arms at your sides.
  2. Bend Your Knees: Slightly bend your knees, shifting your weight onto your right foot.
  3. Cross Your Left Thigh Over Your Right Thigh: Wrap your left leg around your right, hooking your left foot behind your right calf if possible.
  4. Extend Your Arms Forward: Raise your arms to shoulder height and cross your right arm over your left.
  5. Wrap Your Arms: Bend your elbows and wrap your forearms around each other, bringing your palms together (or as close as possible).
  6. Find Your Balance: Engage your core and gaze at a fixed point in front of you to maintain balance.
  7. Hold the Pose: Stay in the pose for 15-30 seconds, breathing deeply.
  8. Release and Repeat: Slowly unwind your arms and legs, returning to Mountain Pose. Repeat on the opposite side.


  1. Modify if Necessary: If wrapping your arms or legs fully is challenging, modify by crossing them without the full wrap. It’s more important to maintain balance and alignment.
  2. Practice Regularly: Consistent practice will help improve balance, flexibility, and strength.
  3. Listen to Your Body: Avoid pushing yourself too hard, especially if you feel pain in your joints or muscles.


Eagle Pose is a powerful addition to any yoga practice, offering benefits that extend beyond the mat. It challenges our balance, strengthens our bodies, and calms our minds. By incorporating it into your routine and following the best practices, you can unlock its full potential. Remember, yoga is a journey, and each pose is a step towards greater self-awareness and well-being. So, embrace the Eagle Pose, enjoy its benefits, and let your practice soar.

Recommended Yoga Poses:

  1. Mountain Pose (Tadasana): The foundation for all standing poses, promoting balance and alignment.
  2. Warrior I (Virabhadrasana I): Builds leg strength and opens the chest.
  3. Warrior II (Virabhadrasana II): Enhances stability and strengthens the legs and arms.
  4. Warrior III (Virabhadrasana III): strengthens the core and legs, improves balance and posture, enhances focus, and stretches the hamstrings.
  5. Tree Pose (Vrikshasana): Improves balance and strengthens the legs.

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Black Belt, High School Teacher, Sports Enthusiast & Coffee Lover.