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Yoga Pose of the Week: Eagle Pose or Garudasana

Updated: Jan 15, 2023

Picture of Eagle Yoga Pose

Yoga Pose of the week

Welcome to Yoga Pose of the Week.

This week we are focusing on Eagle Pose or Garudasana

Pose type: Stretch and Balance

Name: Eagle Pose or Garudasana

This is a great pose for your kidneys and increasing balance

This posture helps open and activate, your third eye (Ajna) chakra, Heart (Anahata), and Solar Plexus (Manipura), Sacral (Swadisthana), and Root (Muladhara) Chakras.


  • Strengthens the ankles and calves

  • Stretches the thighs, hips, shoulders, and upper back

  • Improves concentration

  • Increases sense of balance


  • Please consult with your physician and experience yoga teacher before attempting this if you have experience knee, ankle or shoulder injuries. Practice this with care and move slowly with control and listen to your body.

  • Also, avoid if you suffer from Obesity, frequent headaches, high or low blood pressure or asthma

To Access this Pose:

1. Start in Mountain Pose, bending the knees slightly.

2. Lift your left foot up and balance on your right foot. Cross your left thigh over the right and point your left toes towards the floor, press the foot back, and then hook the top foot behind the lower right calf

Note: If you have knee issues you can keep a slight bend in your base leg.

3. Stretch your arms straight forward, parallel to the floor, and cross the arms in front of your torso, so the right arm is above the left, then bend your elbows.

Note: You can have a few options in this pose: 1) bring the elbows firmly towards the belly, 2) move the triceps parallel to the floor, 3) straight your back and stack your shoulders over the hips and more.

4. Try to hold this pose for 15-30 seconds. Slowly come out and repeat with the other leg and arm.

All Level Tips

Beginner: Trying to find balance while wrapping yourself up in this pose can feel tricky at first. Try to do the arms or legs by itself first before doing them both.

Intermediate: Try working on getting the entire palms of the hands flat together and bring the lifted foot behind the calf.

Advanced: Trying adding a revolve twist and get your elbow to come towards the lifted knee or transitioning into a side crow with just eagle legs.

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In order to get here, you need a steady and consistent practice. If you slide over to the next image. You will see that my downward facing dog needed a lot of work. Back when I started my practice in 2014 I had tight hamstrings amongst other things. Over time I saw improvements and now this is where I am today.

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About the Author:

Hey, Kenya here your new yoga bestie! Allow me to introduce myself. I am a Certified Yoga Coach who loves helping busy moms to create more balance in their lives while reducing stress by practicing yoga on and off the mat. In addition to raising two kids, I am also a Course Creator, Author and Podcast host of "From My Mat to Yours" (available anywhere you listen to your podcast) Want to work with me? Click here to check out how.

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