Eagle Pose

Eagle pose is an advanced balance pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.


  • Stretches the upper back, shoulders, wrists, glutes, piriformisiliotibial band, tensor fasciae latae, knees and ankles.
  • Strengthens the feet, ankles, legs, adductors, hips and core.
  • Internally rotates the hips.
  • Improves balance and coordination.
  • Enhances focus and concentration.



  • Advanced


  • 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.

  • Modifications

    If you can’t tuck your foot behind your calf, rest your toes on the mat for balance. And if you can’t wrap your arms around twice, you can bring the backs of your hands together.


  • Avoid Eagle pose if you have an ankle, knee, hip, wrist or shoulder injury.


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