Eagle Pose

What is Eagle Pose: 

Eagle Pose builds focus and balance, both mentally and physically. It’s a standing pose that engages your whole body.

Basics of Eagle Pose


  • Shoulders
  • Upper back
  • Glutes
  • Core
  • Thighs
  • Hips
  • Calves 



Sanskrit Name: 


Benefits of Eagle Pose:

  • Stretches shoulders and back
  • Stretches hips
  • Improves focus
  • Improves balance
  • Stretches and strengthens thighs, quads, and calves
  • Stretches IT band
  • Tones arms, legs, and core

How to do Eagle Pose

  1. Start in a standing pose with your feet slightly parted.
  2. Bend your knees then wrap your right leg over your left, tuck your toe behind your calf.
  3. Keep your spine straight by lifting the crown of your head towards the sky.
  4. Bring your arms in front of your face with your elbows bent then bring your right arm under your left.
  5. Bring your elbows up in line with your shoulders and bring your elbows away from your body.
  6. Lower your hips
  7. Switch sides

Common Mistakes

  • Not breathing
  • Rounding your spine
  • Lifting your shoulders
  • Dropping your chest

Beginners’ Tips

  • Don’t tuck your toe if it feels too hard or your body is straining, just cross your leg
  • If you cant twist your arms around, just press your palms together


  • Pregnancy
  • High or low blood pressure
  • Plantar Fasciitis
  • Knee injuries
  • Shoulder injuries


  • Eagle’s Nest
  • Eagle arms with a kickstand leg
  • Seated eagle with a chair
  • Eagle pose with a squat

Amanda Strube

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References :

[0]Tummee.com. 2021. Paradise Bird Pose Yoga (Bird Of Paradise Pose) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. [online] Available at: [Accessed 25 December 2021].

[1]Beisecker, L. (2021, August 2). The Holistic Benefits of Crow Pose. DoYou. https://www.doyou.com/the-holistic-benefits-of-crow-pose-66121/

[2]Rukat, J. (2015, March 24). How to Do Svarga Dvijasana: Bird of Paradise Pose. DoYou. https://www.doyou.com/how-to-do-svarga-dvijasana-bird-of-paradise-pose-41713/

[3]A. (2021, November 11). Learn Crane Pose. Yoga Journal. https://www.yogajournal.com/practice/learn-crane-pose/