Eagle
Maya - Pose Assistant
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Benefits
Eagle Pose is an intermediate standing balance that involves wrapping the arms and legs, improving concentration, strengthening ankles and calves, and stretching the shoulders, upper back, and outer hips.
Practice Guide
Stand in Mountain Pose (Tadasana). Bend knees slightly. Shift weight onto left foot.
Lift right leg and cross it high over left thigh. Hook right foot behind left calf if possible (if not, keep toes pointing down or resting lightly on floor/block).
Extend arms forward. Cross left arm over right at elbows. Bend elbows, bringing backs of hands towards each other, or wrap forearms so palms touch.
Lift elbows slightly, draw shoulder blades down back. Sink hips lower, keeping spine upright.
Gaze softly past fingertips. Hold, breathe.
To exit, unwrap arms, then legs, return to Mountain Pose. Repeat on other side (crossing opposite arm/leg on top).
Modifications
Cross legs without wrapping foot around calf (just thigh over thigh).
Modify arm wrap: hug opposite shoulders, or bring backs of hands/palms together without full wrap.
Use a wall for balance.
Practice seated in a chair.
Safety Notes
⚠Knee injuries (standing or wrapped leg)
⚠Ankle injuries (standing leg)
⚠Shoulder injuries (modify arm position)
⚠Significant balance issues (use support)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.