Eagle Pose (Garudasana) in Sanskrit is an intermediate level yoga pose. This standing balance pose strengthens the legs and stretches the shoulders. In addition to strengthening, this asana is good for improving your balance.
Begin to move into Eagle pose by standing on your mat in mountain pose. Shift the weight to one leg. It doesn’t matter which side you start on because the movement will be repeated on the other side of the body, as in nearly all yoga poses.
When you have shifted the weight and feel stable on one leg, bend the opposite knee and raise the foot off the ground. Wrap the lifted foot over the straight foot with the thighs resting against each other. The knees should be bent.
Raise the arms in front of you. Bend the arms at the elbow with the fingertips toward the ceiling. Cross one arm over the other. Wrap the arms and bring the palms together in front of you.
Inhale and sink the tailbone toward the ground to move deeper into the pose. Lengthen the spine and lift the arms a little higher. Move into the pose with the breath. On the inhale, lift the arms and spine and on the exhale, sink deeper into the pose.
Hold the pose from twenty seconds or more, depending on your individual level of practice. Return to mountain pose. Repeat the movements on the other side of the body. For example, if you crossed the left leg and arm the first time, repeat on the right side.
As with many standing balance poses, concentration and focus are needed in Eagle pose. If you feel out of balance or wobble in the pose, try concentrating on a focal point. Choose a fixed point to focus on and stay balanced. If you still have trouble, you can do this pose against a wall for help with balance.
The arm placement is another area where modification may be needed in this pose. If the palms of the hands aren’t touching comfortably, you can either use a strap or wrap the arms as far as possible. Gradually, as your flexibility increases, your hands will touch.