How to Do the Eagle Pose

You won't actually be able to fly in this pose, but you will improve your balance, strengthen your legs, and stretch your hips and shoulders.

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Up next in How to Do Yoga Poses (57 videos)

Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.

 
How to Tone Your Butt with Yoga
1
How to Tone Your Butt with Yoga
How to Do the Upward Facing Dog Pose
2
How to Do the Upward Facing Dog Pose
How to Do the Cow Face Pose
3
How to Do the Cow Face Pose
How to Do the Corpse Pose
4
How to Do the Corpse Pose
How to Do the Lotus Pose
5
How to Do the Lotus Pose
How to Do the Scorpion Pose
6
How to Do the Scorpion Pose
How to Do the Shoulder Stand Pose
7
How to Do the Shoulder Stand Pose
How to Do the Hero Pose
8
How to Do the Hero Pose
How to Do the Crow Pose
9
How to Do the Crow Pose
How to Do the Dancer Pose
10
How to Do the Dancer Pose
How to Do the Cat Cow Pose
11
How to Do the Cat Cow Pose
How to Do the Plank Pose
12
How to Do the Plank Pose
How to Do the Adept Pose
13
How to Do the Adept Pose
How to Do the Downward Facing Dog Pose
14
How to Do the Downward Facing Dog Pose
How to Do the Locust Pose
15
How to Do the Locust Pose
How to Do the Wheel Pose
16
How to Do the Wheel Pose
How to Do the Bow Pose
17
How to Do the Bow Pose
How to Do a Sun Salutation B
18
How to Do a Sun Salutation B
How to Do a Standing Forward Bend
19
How to Do a Standing Forward Bend
How to Do the Camel Pose
20
How to Do the Camel Pose
How to Do the Mountain Pose
21
How to Do the Mountain Pose
How to Do the Child's Pose
22
How to Do the Child's Pose
How to Do the Balancing Half Moon Pose
23
How to Do the Balancing Half Moon Pose
How to Do a Standing Half Forward Bend
24
How to Do a Standing Half Forward Bend
How to Do the Warrior II Pose
25
How to Do the Warrior II Pose
How to Do the Thunderbolt Pose
26
How to Do the Thunderbolt Pose
How to Do the Arms Reaching Upward Pose
27
How to Do the Arms Reaching Upward Pose
How to Do a Basic Sun Salutation
28
How to Do a Basic Sun Salutation
How to Do the Extended Hand to Toe Pose
29
How to Do the Extended Hand to Toe Pose
How to Do the Pigeon Pose
30
How to Do the Pigeon Pose
How to Do the Bridge Pose
31
How to Do the Bridge Pose
How to Do the Standing Crescent Moon Pose
32
How to Do the Standing Crescent Moon Pose
How to Do the Wind Relieving Pose
33
How to Do the Wind Relieving Pose
How to Do the Fish Pose
34
How to Do the Fish Pose
How to Do the Salute with Eight Limbs Pose
35
How to Do the Salute with Eight Limbs Pose
How to Do the Tree Pose
36
How to Do the Tree Pose
How to Do the Extended Side Angle Pose
37
How to Do the Extended Side Angle Pose
How to Do the Warrior III Pose
38
How to Do the Warrior III Pose
How to Do the Lion Pose
39
How to Do the Lion Pose
How to Do the Plow Pose
40
How to Do the Plow Pose
How to Do the Shooting Bow Pose
41
How to Do the Shooting Bow Pose
How to Do the Wide Legged Forward Bend
42
How to Do the Wide Legged Forward Bend
How to Do a Noble Pose
43
How to Do a Noble Pose
How to Do the Bound Angle Pose
44
How to Do the Bound Angle Pose
How to Do the Eagle Pose
45
How to Do the Eagle Pose
How to Do the Four Limbed Staff Pose
46
How to Do the Four Limbed Staff Pose
How to Do the Lunge Pose
47
How to Do the Lunge Pose
How to Do the Headstand Pose
48
How to Do the Headstand Pose
How to Do the Cobra Pose
49
How to Do the Cobra Pose
How to Do the Chair Pose
50
How to Do the Chair Pose
How to Do a Seated Spinal Twist Pose
51
How to Do a Seated Spinal Twist Pose
How to Do the Extended Triangle Pose
52
How to Do the Extended Triangle Pose
How to Do Power Yoga
53
How to Do Power Yoga
How to Choose Yoga Classes
54
How to Choose Yoga Classes
How to Handle a Fart in Yoga Class
55
How to Handle a Fart in Yoga Class
How to Do the Warrior I Pose
56
How to Do the Warrior I Pose
How to Practice Nude Yoga
57
How to Practice Nude Yoga
 

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket

Steps

  1. If you have weak or fragile knees, or a compromised sense of balance, try this pose near a wall at first in case you need support.

  2. Step 1

    Mountain Pose

    Stand at the front of your mat with your feet shoulder-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.

  3. Step 2

    Align elbows

    Lift your arms in front of you with your right elbow underneath your left elbow. Bring the backs of your hands toward each other.

  4. If this feels like as far as your shoulders can go, leave your arms in this position.

  5. Step 3

    Position hands

    If you can, move your hands past each other so that your palms are facing each other and your arms are double wrapped like vines.

  6. Step 4

    Align knees

    Now raise your right leg, drape your right knee over your left knee, and balance on your left leg.

  7. Step 5

    Wrap right foot

    If you can, slowly wrap your right foot behind your left calf to increase the stretch in your hips. If this causes stress in your knees, return to the previous posture.

  8. Step 6

    Bend knee

    Bend your left knee a little more so you are positioned as if sitting in a chair with your legs crossed.

  9. It may help your balance to gaze at one stationary point in front of you.

  10. Step 7

    Hold pose

    Hold this pose for several breaths, focusing on your balance, and on keeping your spine upright and aligned.

  11. Step 8

    Release & repeat

    Release the pose and repeat the steps on the opposite side, with your left elbow under your right while balanced on your right leg.

  12. Step 9

    Hold & release

    Hold this pose for the same number of breaths as you did on the other side, and release. Cross yourself off the endangered species list.

  13. In Hindu lore, the "Garuda" is a golden creature with the body of a human but the wings and face of an eagle, ridden by Lord Vishnu.

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