Eagle pose


  • Stand with the feet together and the arms beside the body.
  • Find a point in front of the body to fix the gaze.
  • Bend both knees slightly and slowly transfer the weight onto the left leg.
  • Raise the right leg and twist it around the left.
  • Point the right toes toward the floor then hook the top of the foot behind the lower left calf.
  • Stretch the arms straight forward, parallel to the floor, and cross the right arm above the left.
  • Bend the elbows to raise the forearms vertical to the floor.
  • Join the palms of the hands together, lift the elbows up, and stretch the fingers toward the ceiling.
  • Hold the position for as long as comfortable.
  • To release, lower the hands then the foot and redistribute the weight evenly.
  • Repeat with the left leg, then practice up to 3 times on each side.


  • Natural breath.


  • The fixed point.
  • Still and stable body.
  • Mooladhara chakra.


  • Improves the sense of balance.
  • Strengthens the leg, ankle and foot muscles.
  • Stretches the thighs, hips, shoulders and upper back.
  • Develops concentration and focus.
  • Calms and balances the mind.


  • Instead of hooking the raised foot behind the standing-leg calf, press the big toe of the raised-leg foot against the floor to help maintain balance.


  • Assume the final position as instructed, then exhale and lean the torso into a forward bend, pressing the forearms against the top-leg thigh. Hold for a few breaths, then come up with an inhalation.
  • Challenge the balance by closing the eyes.