How to Do Garudasana Pose | Eagle Pose

Eagle Pose, or Garudasana, is one of those poses that looks a little like a beautiful human knot! It’s a standing balance that asks us to find our focus while we wrap our arms and legs together. It’s such a powerful way to build lower body strength while finding a deep, delicious stretch across the upper back and shoulders.

We love this pose because it really challenges our concentration. When you’re balancing on one leg and squeezing everything toward your midline, there isn’t much room to think about your to-do list! It’s a wonderful practice for those days when you feel a bit scattered and need to find your centre again.

In this guide, we’ll walk you through how to find your balance and feel into the strength and grace of this eagle-inspired shape.

How To Do Garudasana (Eagle Pose)

Find your steady base
Start by standing tall at the top of your mat in Tadasana (Mountain Pose). Take a deep breath in, feel your feet grounding into the earth, and find a steady point to look at (your drishti) to help with your balance.

Wrap your legs together
Shift your weight into your left foot and put a little bend in both knees. Lift your right leg and cross your right thigh over the left. If it feels okay for your body, you can try to hook your right toes behind your left calf, but resting them on a block or the floor like a kickstand is also a beautiful way to practise.

Entwine your arms gracefully
Reach your arms out in front of you at shoulder height. Cross your left arm over your right, bending at the elbows. You can either press the backs of your hands together or, if it’s available to you, wrap your forearms further so your palms touch. If this feels too tight, simply give yourself a big hug by grabbing opposite shoulders.

Settle in and breathe
Once you’ve found your shape, sit your hips back slightly as if you’re sitting into a chair. Keep your spine long and lift your elbows to shoulder height, feeling that lovely stretch across your shoulder blades. Stay here for 5 to 8 deep, nourishing breaths.

Release and swap sides
Gently unwind your arms and legs, returning to your Mountain Pose. Take a moment to notice any new sensations or flow of energy through your limbs. When you’re ready, repeat the same steps on the other side to keep things feeling balanced.

The Benefits of Garudasana (and Yoga in General)

Eagle Pose is a wonderful way to build strength in your legs while simultaneously stretching the upper back and shoulders. By squeezing the thighs together and entwining the arms, you’re creating a beautiful opening in the back of the heart space, which can feel so releasing if you spend a lot of time at a desk or driving. It also helps to improve joint mobility in the hips, knees, and ankles, making you feel a little more fluid in your daily movements.

Beyond the physical, this pose is a powerful tool for your nervous system. Because it requires quite a bit of focus to stay balanced, it naturally draws your attention inward, helping to quieten a busy mind and improve concentration. The gentle compression followed by the release of the pose also helps to stimulate circulation, leaving you feeling refreshed and clear-headed.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding your steady centre even when things feel a little bit tangled, and learning to breathe through the wobbles with a smile on your face.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Adho Mukha Vrksasana Pose | Handstand
• How to Do Natarajasana Pose | Dancers Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla