Eagle Pose

Category: Balance Level: Intermediate Sanskrit: Garudasana

Step-by-Step Guide

Stand in Mountain Pose, slight bend in both knees

Lift right leg and cross right thigh over left thigh

Hook right foot behind left calf if possible

Cross left arm over right at the elbows

Wrap forearms, bring palms to touch

Hold 5–8 breaths then switch sides

Improves concentration and balance. Stretches shoulders, hips and IT band. Strengthens calves and ankles.

If you cannot hook the foot, simply cross the thigh and squeeze both legs together. Focus your gaze on a fixed point.

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Q: Can Eagle Pose help with IT band tightness?

Yes. The crossed-leg position of Eagle Pose stretches the outer hip and IT band effectively. Hold for longer (60+ seconds) to get the full release.

Watch step-by-step demonstrations on YouTube.