workout yoga pose

Eagle Pose: Garudasana Explained

The Eagle Pose, also known as Garudasana, is a more complex yoga pose that requires you to contort your body in some way. This pose strengthens your ankles, calves and thighs while stretching your upper back, shoulders, and arms. Some of the other benefits of using this pose include an increase in focus, balance, concentration, and coordination.


  1. Begin this pose in the Mountain Pose.
  2. Place your feet parallel to each other and about hip width apart.
  3. Keep looking forward as you extend your spinal cord.
  4. Breathe out as you shift your weight on your right foot while bending your knees.
  5. Inhale and raise your right foot across left thigh.
  6. Keep balancing on your left foot while making sure you don’t bend your knee too far forward.
  7. Wrap the toes of your right foot around the back of your calf.
  8. Contract your core muscles while keeping your left knee bent and steadied.
  9. Raise your arms parallel to the floor.
  10. Place your left elbow inside your right elbow keeping them perpendicular with the floor.
  11. Cross your forearms so your palms can come together.
  12. Hold pose for 30 seconds.
  13. Exit pose by slowly unwinding limbs and coming back to the Mountain Pose.

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