Vinyala

Pose sheet

Eagle Pose

Garuḍāsanaगरुडासन

Balance on one bent leg, crossing your thighs and intertwining your arms.

Open this pose in the 3D body

Steps

Support

Right sole; left foot hooked behind the right calf.

Enter

  1. From Mountain, bend your right knee; load your right foot.
  2. Cross your left thigh over your right, above the knee.
  3. Hook your left foot behind your right calf.
  4. Cross your right arm over your left and bend your elbows.
  5. Intertwine your forearms and bring your palms together before your chest.

Hold

  1. Keep your right heel grounded and your torso upright.
  2. Draw your left hip back to level your pelvis.
  3. Lift your elbows and move your hands away from your face.

Exit

  1. Unhook your left foot and place it beside your right.
  2. Uncross your arms and return to Mountain.
  3. Repeat with your arms and legs crossed the other way.
Breathing
Breathe deeply while holding the pose.
Gaze
Focus on a stationary point ahead.
Duration
15–20 seconds per side.

Adapt

Adaptations

  • Supported footRest your crossed foot's toes on the floor or block.
  • HugPlace your hands on opposite shoulders.
  • Backs togetherTouch your hands' backs if your palms cannot meet.
  • ChairSit in a chair and cross your arms and legs.

Variations

  • Arms only: keep both feet grounded or practice seated.
  • Right-leg-above variation: right leg above, left elbow below; lower elbows to knees.
  • bow forward; bring your bottom elbow toward your top knee.

Signals of effort

  • One foot supports your weight with the knee bent.
  • Deep lowering with the crossed leg's big toe grounded.