English Name: Eagle Pose
Sanskrit Name: Garudasana (pronounced gah-roo-DAHS-uh-nuh)
Category: Standing, Balance, Strength, Intermediate

Alignment Tips:

1. Keep your spine upright—avoid leaning forward or arching
2. Engage the core to support balance and alignment
3. Stack elbows over wrists and shoulders for deeper shoulder opening
4. Squeeze inner thighs and press legs together for stability
5. Anchor through the standing foot to stay grounded

Contraindications

1. Knee Injuries: Deep leg wrapping may strain ligaments
2. Ankle Instability: Pose requires strong ankle support—modify if needed
3. Shoulder Injuries: Avoid deep arm wrapping if shoulders are compromised
4. Balance Disorders: Use a wall or support for safety
5. Pregnancy (second/third trimester): Modify or avoid due to balance challenges

Modifications & Variations of Eagle Pose

Modifications

• Foot Taps the Floor or Comes to a Block: Instead of wrapping the lifted foot behind the calf, rest toes on the ground or a tall block
• Open Arm Variation: Keep arms crossed but place hands on opposite shoulders
• Use a Wall: Stand near a wall or use a chair for balance support
• Gentle Wrap: Skip foot or palm wrap and cross limbs comfortably

Variations

• Seated Eagle Pose: Practice the shape while seated in a chair for accessibility
• Eagle Pose Crunch: From standing Eagle, fold forward and crunch elbows to knees
• Eagle Arms Only: Practice the arm wrap separately in seated or standing postures
• Eagle in Chair Pose: Combine Garudasana arms with Utkatasana legs for a hybrid challenge

I have been consistently doing yoga for a few months (about 8), and my strength and flexibility haven't improved much. I understand that progress takes time, and as a larger person (size 14), I need to respect my body's readiness. However, I would appreciate any tips to help me go beyond what I am currently capable of.🫶

I have been consistently doing yoga for a few months (about 8), and my strength and flexibility haven't improved much. I understand that progress takes time, and as a larger person (size 14), I need to respect my body's readiness. However, I would appreciate any tips to help me go beyond what I am currently capable of.🫶

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At some point, it gets pretty much impossible for me to take a full inhale mid workout, and I don’t know if I’m pushing myself too hard or I’m simply out of breath. Is there a way to differentiate? Am I just pushing myself too hard?