How to Do Eagle Pose: 4 Benefits of Eagle Pose

Eagle pose (*Garudasana*) is a standing balance posture that brings you into present moment focus, providing a deep hip stretch that opens up the back of the lungs and challenges your mind and body awareness. In Sanskrit, the ancient Indian language that yoga was born out of, *Garudasana* means mythical bird (*Garuda*) pose (*[asana](https://www.masterclass.com/articles/yoga-asanas-guide)*). The benefits of eagle pose restore the mind, body, and spirit. Here are a few positive benefits of adding this balance pose to your yoga practice: 1. __Stretches hips deeply__. Eagle pose is a deep hip opener. The further you sit back in the chair position, and the tighter you wrap your legs, the deeper the hip stretch. 2. __Promotes deep breathing__. Wrapping your arms in front of you helps open the back of the lungs, increasing the ability to breathe deeply. 3. __Increases focus and balance__. Setting your gaze on a fixed point ahead of you while balancing challenges your concentration and allows you to come fully into the present moment. Balance will improve with practice. 4. __Helps open the shoulders__. Whether you make the full bind or simply bring your arms to touch as a variation, eagle pose will help stretch and open up tight shoulders. While experts always recommend practicing new [yoga poses](https://www.masterclass.com/articles/basic-yoga-poses-explained) under the guidance of a certified yoga teacher, the following step-by-step guide can help yogis understand the different components of the pose: 1. __Stand on your mat in mountain pose (*Tadasana*)__. Start in [mountain pose](https://www.masterclass.com/articles/mountain-pose-explained). Bring your feet to about hip-width distance with your arms at your sides. Grind down into the mat through both feet evenly. 2. __Sit back into chair pose (*Utkatasana*)__. Bend your knees and sit back like you are sitting in a chair. Lean back, so your upper back is straight. 3. __Lift your right leg over your left leg__. On an inhalation, grind down through your left foot and lift your right leg over the opposite thigh. Root into the standing leg by pressing your big toe, little toe, and heel into the mat and firming up your lower body. 4. __Wrap your right foot behind your left calf__. If possible, wrap your right toes around your left calf. If this action is inaccessible, simply wrap your top leg and place your right toes on the left side of the yoga mat. Squeeze your inner thighs together. 5. __Bring your right arm under your left arm__. As you continue to sit down low in your chair, bring your right arm under your left, and wrap your arms until your palms touch or simply grab the left fingers with your right hand. Bring your elbows and knees directly in line and breathe into the backs of your shoulder blades. 6. __Sit back and breathe__. Continue to breathe deeply, concentrate on one point ahead of you, and sit down lower in your chair for an increased stretch in the hips. 7. __Come back to mountain pose__. Unwrap your eagle arms and legs, and shake them out as you come back to standing at the top of your mat. 8. __Switch sides__. Practice the same steps above for the same amount of breaths and time, switching arms and legs. Some yoga classes will practice the pose twice, once for a warm-up and once to deepen the posture. Through modifications, you can receive all of the benefits of eagle pose. If your hips are too tight or the balance is too challenging to wrap your toes behind your calf, rest your toes on the opposite side of the mat as your thigh wraps around the opposite leg. The stretch is just as beneficial with this modification. If your shoulders are too tight or you just want to practice a gentler version of eagle, simply bring your forearms and palms together to touch in front of you. You will still get a shoulder stretch and open up through the backs of the lungs. Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs. Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. If you are looking for a dynamic yoga pose that builds strength, balance, and focus, look no further than eagle pose.