Eagle Pose

Garudasana — "eagle posture (Garuda, the mythical king of birds)"

Wrap one leg over the other, one arm under the other, and sit down into the tangle. Eagle squeezes everything toward your midline and gives the outer shoulders and hips a stretch that is hard to find anywhere else.

Step by step

1Stand tall, then bend both knees as if sitting into a shallow chair.
2Shift your weight into your left foot and cross your right thigh over your left.
3If it comes easily, hook your right foot behind your left calf; otherwise let the toes rest beside the calf or on the floor.
4Swing your arms wide, then cross your left elbow under your right and wrap your forearms, bringing palms or backs of hands together.
5Sit a little deeper while lifting your elbows to shoulder height.
6Gaze past your hands at one still point and breathe.
7Unwind slowly and repeat on the other side, crossing the opposite way.

Benefits

✓ Stretches the upper back, shoulders, and outer hips
✓ Strengthens the standing leg, ankle, and core
✓ Sharpens balance and concentration
✓ The squeeze-and-release can leave the shoulders feeling noticeably freer

Make it yours

· Rest the toes of the wrapped leg on the floor as a kickstand instead of hooking the foot.
· Cross the thighs only, or simply squeeze a block between them.
· For the arms, give yourself a hug or press your palms together in front of your chest.
· Practice the arm wrap alone while seated in a chair.

Take care

If you have balance issues, practice near a wall — the double wrap narrows your base considerably.
Take care with knee or ankle injuries; keep the leg cross loose or skip the foot hook.
If wrapped arms strain your shoulders, hug yourself instead.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one

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