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Eagle Pose

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Practice near a wall or sturdy furniture for balance support when learning. A yoga mat provides grip but isn't essential on carpet.

wall or chair for balanceyoga mat (optional)

💡 Pro tip: Focus on wrapping the arms first while standing on both feet, then add the leg wrap once arm position feels stable

Gym Setup

Yoga mat or open floor space with room to extend arms

Safety: Avoid this pose if you have recent knee or ankle injuries; modify by keeping toes on the ground for support

💪 Muscles Worked

Gluteus mediusGluteus minimusCore stabilizersRhomboidsPosterior deltoids

⭐ Why This Exercise?

Eagle Pose develops single-leg balance while simultaneously opening the shoulders and hips through deep compression. This pose improves proprioception, strengthens the standing leg's stabilizing muscles, and increases mobility in the shoulder girdle and hip joints, making it valuable for both athletic performance and joint health.

Make It Easier

Regressions for building up strength

1. Eagle Arms Only

none

Isolates the shoulder mobility component without balance challenge

2. Eagle Pose with Toe Touch

none

Keeps toes of wrapped leg on ground for additional stability

3. Tree Pose

none

Simpler single-leg balance without the compression element

Make It Harder

Progressions for advanced athletes

1. Eagle Pose with Forward Fold

none

Adds dynamic movement and deeper hip flexion while maintaining balance

2. Eagle Pose to Warrior III Transition

none

Requires unwrapping and extending into a different balance pose, testing control

3. Closed-Eye Eagle Pose

none

Removes visual feedback, dramatically increasing proprioceptive demand

↕️ Similar Movements

Tree Pose
Foundational single-leg balance pose with less complexity
Warrior III
Alternative single-leg balance emphasizing hip extension instead of flexion
Chair Pose
Similar hip and knee flexion pattern with both feet grounded
Cow Face Pose
Seated pose targeting similar shoulder and hip opening without balance component
Standing Figure-Four Stretch
Similar hip external rotation focus with simpler arm position

Form Checklist

✓Wrap arms like you're hugging yourself, then lift elbows to shoulder height
✓Sit hips back as if sitting in a chair while wrapping the lifted leg around the standing leg
✓Press standing foot firmly into ground and engage the arch
✓Draw shoulder blades apart to deepen the upper back stretch
✓Keep spine long and gaze steady at one point for balance

Common Mistakes

  • •Leaning torso too far forward instead of sitting hips back, compromising balance
  • •Letting the standing knee collapse inward instead of tracking over the toes
  • •Holding breath due to concentration; maintain steady breathing throughout
  • •Forcing the leg wrap too deep before establishing stable balance on standing leg
  • •Dropping the lifted elbow below shoulder height, reducing shoulder opening

📈 When to Progress

Progress when you can hold the pose for 30-45 seconds on each side with steady breathing, minimal wobbling, and the ability to wrap the lifted foot behind the standing calf. You should feel balanced enough to close your eyes briefly without losing the pose.