Eagle PoseGarudasana

Garudasana, or Eagle Pose, is a wrapped standing balance. You stand on one slightly bent leg, cross the other thigh over it, and wind the arms together in front of you. The wrapping stretches the shoulders, upper back and hips while the single-leg balance sharpens focus and steadiness. It asks for patience and concentration. We teach it step by step on both sides, women-first, in Kolathur.

1. 1
   Wrap the legs

   Stand tall, bend both knees slightly, then cross one thigh over the other and hook the foot behind the lower calf.

   ↓ Exhale
2. 2
   Reach the arms forward

   Balance on the standing leg and extend both arms forward.

   ↑ Inhale
3. 3
   Wrap the arms

   Cross the arms at the elbows and wrap the forearms so the palms meet, lifting the elbows.

   ↑ Inhale
4. 4
   Hold and switch

   Hold the wrapped balance with a steady gaze, then unwind the arms and legs and repeat on the other side.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Develops single-leg balance, focus and concentration
• ✓Stretches the shoulders, upper back and outer hips
• ✓Strengthens the standing leg, ankle and core
• ✓Builds coordination through the crossing of arms and legs
• ✓Encourages a calm, focused and steady mind

• Keep the standing knee softly bent and avoid the pose if you have a knee injury
• Take care with the deep arm wrap if you have shoulder or elbow issues
• Use a wall or chair for support if your balance is unsteady or you feel light-headed

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.