Mobility · Yoga
Eagle Pose
Eagle Pose is a standing yoga balance with crossed legs and wrapped arms. It challenges ankle stability and body control while gently stretching the shoulders and upper back.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Lower into a shallow squat.
- Shift your weight onto your left foot.
- Cross your right leg over your left, with your right foot hooked behind your left calf or hovering above the floor.
- Cross your arms in front of your chest with your left elbow beneath your right.
- Wrap your forearms toward each other until your palms meet, if comfortable.
- Hold this crossed-leg position for the planned time.
- Release your arms to your sides.
- Uncross your legs to return to standing on both feet.
Form cues
- Rest your gaze on one fixed point
- Keep your hips facing forward
- Breathe gently throughout the hold
Common mistakes
- Collapsing the standing foot inwardDistribute pressure across your heel and the bases of your big and little toes.
- Rounding forward through the chestLengthen your spine upward while keeping your hips slightly back.
- Forcing the palms togetherHold opposite shoulders instead if the arm wrap feels cramped.
Safety
Losing balance can cause a stumble or fall. Forcing the leg wrap while the standing foot stays planted can strain the knee.
- Practice within reach of a wall or sturdy support.
- Rest the crossed foot's toes on the floor as a kickstand if you cannot balance steadily.
- Use a shallower knee bend if you feel joint pressure rather than muscular effort.
If you have ongoing knee, ankle, or shoulder pain, or a condition affecting balance, use a supported version and ask a physiotherapist or doctor for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
- Yoga Strap (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Switch both the leg crossing and arm crossing when repeating on the other side.