What is The Eagle Pose
Yoga Terms

What is The Eagle Pose – With Pictures and Video

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A Challenging Pose

This pose can be very challenging, it requires focus, flexibility, strength and a lot of concentration. The name of this pose comes from the Sanskrit word Garudasana, where ‘Garuda’ means ‘Eagle’ and ‘Asana’ means ‘Pose’ or ‘Posture. Asking what is the Eagle Pose can be answered easily by saying that it is a yoga pose that builds balance, increases flexibility and help become more calm and relaxed. This pose is great for those with back pain as the Eagle Pose stretches the back, shoulders while strengthening the calves, thighs, and hips.

If you would like to know what is the Eagle Pose then I have created a short video and step by step explanation as to how to do the eagle pose. If you find this pose very difficult you can modify it to fit your capabilities, it is very important to remember that you might not be able to stay in this pose for more than one second but as you keep practicing you will find it easier and easier to stay focused and balanced in this pose.

How To Do The Eagle Pose – Get Up Now and Try It!

Step 1 – Begin in Tadasana (The Mountain Pose – Stand straight with your legs touching or a few inches apart).

What is The Eagle Pose - Step 1
What is The Eagle Pose – Step 1

Step 2 – Move to Utkatasana (The Chair Pose – Bend your knees and bring your palms together like a prayer or Namaste)

What is The Eagle Pose - Step 2
What is The Eagle Pose – Step 2

Step 3 – Bring your forearms to be perpendicular to the floor and cross your arms so the left arm is on the right.

What is The Eagle Pose - Step 3
What is The Eagle Pose – Step 3

Notice – The palms should be facing each other.

Step 4 – Bounce on your feet and bring your right foot over the left foot and place it on the ground.

What is The Eagle Pose - Step 4
What is The Eagle Pose – Step 4

Notice – Find your balance on your left foot before lifting your right foot.

Step 5 – Wrap your right foot around your left leg. (If you can’t do this – stay in step 4)

What is The Eagle Pose - Step 5
What is The Eagle Pose – Step 5

Keep your gaze on one spot, concentrate on your breath (Pranayama) and SMILE. Stay in this pose for a few breaths or up to one minute.

To Release – Release gently and come back to Tadasana.

Repeat on the other leg.

Modifications and Beginners Tips

  • If you have any knee problems you might want to skip this pose and try a different yoga pose.
  • You can use a wall for balance.
  • Stay in step 4 if you find it difficult to keep your balance while lifting your right leg off the floor.
  • Try to keep your gaze at one point and breath easily.

As you keep practicing this pose you will find it easier to stay in it for a longer period of time. At first, you might fall a few time (or many times) and it’s totally fine! I still fall out of this pose sometimes when I lose my focus, but I don’t give up I simply take a few deep breaths and get back into the pose again.

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  • Improve your balance, focus, and flexibility.
  • Strengthens your hips, thighs, and shoulders.
  • This pose is also very good for you posture as it strengthens you lower and upper back.

The Eagle Pose requires a lot of concentration and once you find your balance and are able to stay in this pose for more than 5 seconds you will fell a great feeling of accomplishment. I encourage you to try this pose now and see for yourself.

My Experience

I used to have a hard time finding my balance in this pose so I began slowly step by step and I used to stay in step 4 a lot until I was able to lift my right leg and still keep my balance. I was very proud of myself and I knew then that practice makes perfect.

So if you are having trouble finding your balance in this pose than please DON’T GIVE UP! keep trying every day try to stay in this pose a little longer and you will definitely be able to see your progress.

I would love to know if you tried this pose and how did it feel? Leave a comment below and I will be happy to reply.



  • AJ


    Your site can really help me become a better me. Yes…I’ve tried so many things (exercise regimens, diets, etc.) I can’t even count them on both hands. However, you make each pose look doable and the pictures allow me to check if I’m doing it right. Oh yeah! I can’t forget about the videos. They are a bonus too. Thanks for such good tutorial.

    • Paulina

      Hi AJ!
      Thanks for your kind words, I am happy that you find the videos helpful and I hope you get a chance to practice some more yoga 😉

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