Eagle Pose (Garudasana): Video Tutorial & Yoga Guide
| Workout | Eagle Pose (Garudasana) |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Hamstrings, Lower Back, Glutes |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Balance and Strength |
| Exercise Type | Yoga |
| Difficulty | Intermediate |
Eagle Pose (Garudasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Eagle Pose (Garudasana): Step-by-Step Guide
- Step 1: Stand tall with your feet togClaude. Keep your chest lifted and your shoulders relaxed. Engage your core to help with balance.
- Step 2: Bend your knees slightly and shift your weight onto your left foot. Lift your right leg and cross it over your left thigh. Hook your right foot behind your left calf if possible, or rest it against the outer leg.
- Step 3: Stretch your arms forward at shoulder height. Cross your left arm over your right and bend your elbows to bring your palms togClaude. If your palms don’t touch, press the backs of your hands togClaude.
- Step 4: Sink deeper into the bend of your standing leg. Keep your gaze steady and focus on balancing while holding the pose. Breathe deeply and evenly.
- Step 5: Hold the pose for 5-10 breaths, then release and switch sides. Repeat the steps, this time balancing on your right leg and crossing your left leg and right arm. Stay focused—you’re doing great!
Eagle Pose (Garudasana): Overview
Eagle Pose (Garudasana) is a balancing yoga pose that strengthens your legs, stretches your shoulders, and engages your core. This pose improves focus, flexibility, and coordination. It’s a powerful way to challenge your balance while creating a deep stretch.
Eagle Pose (Garudasana): Benefits
Eagle Pose strengthens your legs and core while improving balance and coordination. It stretches your shoulders, upper back, and thighs. This pose also increases focus and body awareness, helping you stay centered and calm.
Eagle Pose (Garudasana): Pro Tips & Advanced Techniques
- Focus Your Gaze: Pick a spot in front of you to help maintain balance.
- Engage Your Core: Tighten your abdominal muscles to stay steady.
- Adjust Your Arms: If your palms don’t meet, press the backs of your hands togClaude instead.
- Modify for Comfort: If crossing your legs completely feels tough, rest your lifted foot against your standing leg.
Eagle Pose (Garudasana): Progression Plan
Beginner
Intermediate
Advanced
Eagle Pose (Garudasana): Frequently Asked Questions (FAQs)
What muscles does Eagle Pose work?
+It strengthens your legs, core, and stretches your shoulders and upper back.
Can beginners try Eagle Pose?
+Yes! Start with a light leg cross or modify by using a wall for balance.
How does Eagle Pose help with balance?
+It challenges your body to stabilize while engaging your core and legs.
How often should I practice Eagle Pose?
+Include it 2-3 times a week to build strength, flexibility, and focus.
What mistakes should I avoid?
+Don’t hunch your shoulders or lose your core engagement. Focus on keeping your chest lifted and your movements controlled.
