Eagle pose is an advanced yoga balance pose that internally rotates the hips and shoulders—one of the few postures to combine internal rotation in both joints at once. Wrapping one leg around the other stretches the outer hip, glutes, IT band and TFL, while wrapping the arms opens up the upper back and shoulders. Standing on one leg while gripping and twisting also strengthens the quads, hips and core, and builds focus, balance and coordination.
EAGLE POSE BENEFITS
- Wrapped leg: stretches the outer hip, glutes, piriformis, IT band and TFL as it crosses over and wraps around the standing leg, plus the ankle as the foot tucks behind the calf.
- Wrapped arms: stretches the upper back and shoulders as you lift your elbows and press your palms together.
- Standing leg: strengthens the quads, feet and ankles as you balance.
- Strengthens the adductors as you squeeze your legs together.
- Internally rotates both the hips and shoulders.
- Improves balance, coordination, focus and concentration.
CATEGORY
SKILL LEVEL
- Advanced
INSTRUCTIONS
- Set-Up
Stand with your feet hip-width apart, toes pointing straight ahead.
- Action
Bend your knees, cross your right leg over the left and wrap your right foot behind your left calf. Your left knee should point straight ahead. Stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together in Eagle pose.
- Refinements
Drop your hips and lift your elbows to feel a stretch across your upper back. Relax any tension in your neck and shoulders.
- Duration
Hold the pose still for 3-5 slow breaths on each side.
EAGLE POSE MODIFICATIONS
- If you can’t tuck your foot behind your calf, rest your toes on the mat for balance instead.
- If you can’t wrap your arms around fully, bring the backs of your hands together rather than your palms.
CONTRAINDICATIONS
- Avoid Eagle pose if you have an ankle, knee, hip, wrist or shoulder injury.
MASTER EAGLE POSE
If you’d like to practise Eagle pose as part of a sequence, watch Fly Like An Eagle—a 15-minute guided practice designed to improve your balance, proprioception and body control. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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