Yoga Pose Of The Week: Eagle Legs Pose

Yoga Eagle legs
Trudy Vains

Yoga Expert

Nov 16, 2021

AKA Garudasana

As we go through the process of full Eagle Pose – we have done the Eagle arms so now it’s time to bring in the legs, but as a separate pose. Once we’ve done this, we can bring it all together to create the amazing focus and balance of what the full Eagle Pose is and what it represents. 

We want to work smarter, not harder, which is why the arms and legs – as two separate parts of the body – have different roles.

Garuda is known as the king of the birds. This standing pose is also referred to as a balancing pose which works to strengthen the legs, whilst boosting energy within your body. With regular practice this pose can be included in yoga flow sequences.

Benefits of Eagle Legs

  • Strengthens and stretches the ankles and calves.
  • Stretches the thighs and hips.
  • Improves concentration.
  • Aids in good breathing practice.
  • Improves sense of balance.

How to get there:

  • Begin in the Mountain Pose – see here – Tadasana
  • Keep your feet at hip distance apart.
  • Knees are slightly bent.
  • Core is engaged – belly button to spine.
  • Bend your knees and sink your bottom to Chair Pose
  • Bring the weight into your left foot and look forward to a focus on something – Drishti point.
  • Keep your hands on your hips.
  • Lift your right leg and cross it over your left thigh as high up as you can.
  • Squeeze your thighs together.
  • Hook the top of your right foot behind your left calf.
  • Keep your spine straight.

Deep breaths here for 20 seconds

To exit the pose:

  • Engage your core – belly button to spine.
  • Press down through your left foot and activate your thigh.
  • Uncross your leg.
  • Standing tall.

While standing in Tadasana for a minute, notice both sides of your body before repeating this on the other side.


Pre-existing ankle, knee or lower back injury.


Cross one foot over the other, have the crossed over foot either flat or ball of foot on the floor.

Hold onto a chair for stability.

Press your bottom against a wall for stability, refining the pose.

Enjoy practicing Eagle Legs. If you’re wobbly with your balance, that’s OK – have a giggle!

Always be kind to yourself, move with ease and grace.  You are the most important person in your life.


For more from The Carousel on yoga – including Eagle Arms – visit here.

Yoga Pose Of The Week: Eagle Arms Pose


By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.



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