Updated June 2026 – This post has been refreshed with additional benefits, modifications, and teaching insights.
Garudasana (Eagle Pose) is a balancing posture that develops concentration, coordination and stability. Although the shape can feel challenging at first, it teaches us to focus the mind, improve balance and create space across the upper back and shoulders. It is particularly useful in today’s busy world where our attention is often scattered in many directions.
Garudasana (Eagle Pose) looks like your stereotypical idea of a crazy, twisted-up-like-a-pretzel yoga pose, but it’s actually not as difficult as it looks. It is a balance challenge, but since the limbs are drawn into the body and the bent knees, the centre of gravity is low. This makes Eagle Pose less precarious that most poses where you’re standing on one leg. It also works the difficult to access glutes and inner thighs. In addition, the pose is a great shoulder stretch.
The standing Eagle Pose strengthens your calves, ankles, thighs, and hips as you build your balance and core strength. It helps you develop better concentration. Some people find it beneficial for a low backache or sciatica.
Eagle Pose is truly an antidote for the shoulder strain you feel when you have been sitting at a computer for long hours. You can do eagle arms a few times a day while seated as part of a desk yoga routine to unkink your shoulders or immediately after your yoga warm up.
How to practice Garudasana
Begin in Awkward Chair Pose (Utkatasana) with both legs bent and your arms by your sides. Alternatively, start by standing with soft knees.
- Transfer your weight into your left foot.
- Lift your right foot up off the floor.
- Cross your right thigh over your left thigh as high up the thigh as possible.
- Hook your right foot around your left calf or place the right big toe on the floor for balance.
- Bring both arms out to the sides at shoulder height.
- Give yourself a hug. (Whichever leg is on top, the opposite arm should be on top.) Then pivot the forearms at the elbow try to hook your hands together.
- Lift the elbows to the height of your shoulders while keeping the shoulders sliding down away from your ears.
- Keep your spine at right angles to the floor and the crown of the head rising.
- Hold for 5 to 10 breaths.
- Repeat on the other side.
Benefits of Garudasana
- Improves balance and coordination
- Develops concentration and mental focus
- Strengthens ankles, calves and legs
- Stretches the upper back and shoulders
- Encourages body awareness
- Challenges the brain through crossing the body’s midline
If balancing is difficult for you…
- Keep the toes of the lifted foot on the floor.
- Stand beside a wall or chair.
- Practise only the arm position.
If your shoulders are tight…
- Rest hands on opposite shoulders instead of joining palms.
Top tip for practicing Garudasana…
One of the most common mistakes I see is students trying to wrap the limbs too tightly. Focus first on lengthening the spine and finding a steady gaze. The full wrap is much less important than maintaining good balance and posture.
Although Garudasana is translated to “eagle pose” in English, Garuda is actually the name for a divine creature. In South Asia, a Garuda is a huge, mythical bird with the golden body of a man, a white face, red wings, and an eagle’s beak. He is the king of the bird community, the enemy of snakes, and the friend of humans. Garuda is the vehicle of Lord Vishnu, the aspect of divinity which sustains the universe and takes birth as a man.
When you obtain balance in this pose consider –
What qualities do I need to maintain this pose?
What is my breathing like?
How do my muscles and joints feel?
Improving Your Concentration…
Because Garudasana requires us to balance while coordinating both arms and legs, it encourages one-pointed attention. The pose can act as a moving meditation, helping to quiet mental chatter and bring awareness into the present moment.
If you would like to explore balancing postures such as Garudasana in a supportive environment, see my current yoga class timetable here
If you are interested in learning more about the history of the mythical bird ‘Garuda’ take a look at this website
https://www.ancient.eu/Garuda/
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