How to Perform the Yoga Eagle Balance

Among the many different poses in yoga are poses or postures known as balances. These poses test and increase your balance, while strengthening different parts of your body, making them a valuable addition to your yoga practice. The Eagle balance, or Garudasana, is one of these postures. It is slightly more challenging than simpler yoga balances, such as the tree, but can be adjusted to fit both beginners and more advanced yoga students. This pose also works many muscles in your body. The Eagle balance helps to strengthen your lower legs and ankles while stretching out your back, shoulders, arms and upper legs.

Instructions

    • 1

      Stand on your yoga mat. Try to balance your standing position, making slight adjustments in your arms, legs, toes and neck until you feel very comfortable. Doing this before attempting the pose will help you balance better.

    • 2

      Bend your knees slightly, as if you were sitting back into a high chair.

    • 3

      Lift your right leg and cross it high over your left leg to rest against it, in effect "stacking" your thighs. Point the toes of your right foot and bend the ankle behind your left leg, tucking the right foot behind your left calf.

    • 4

      Raise your arms straight out in front of you, palms up, until they're at shoulder level. Open your shoulders, spreading your shoulder blades, without moving your arms. Cross your right arm over your left arm. Bend your arms in toward your face, folding the elbow of your right arm tightly into the crook of your left arm.

    • 5

      Turn your palms toward each other if you can. You can also keep the backs of your hands together if that is more comfortable. Lift your hands slightly towards the ceiling, keeping the elbows folded together. Pull your shoulders gently down and back as you do this, opening and stretching them further. Straighten your spine as much as possible.

    • 6

      Hold the pose for about 15 seconds. Eventually, you can work your way up to holding it for about one minute.

    • 7

      Unfold from the pose by lowering your arms and right leg, and straightening your knees. Find the balance of your standing position again before performing the pose on the other side. Now lift your left leg while you balance on the right leg. Cross your left arm over the right arm in the same manner you've just done.