Eagle Pose (Left)

How to do Eagle Pose (Left)

1. 1Begin in Mountain Pose with your feet together, a soft bend in both knees, and hands on your hips.
2. 2Shift your weight firmly into your right foot, sit back slightly into a half-squat, and lift your left leg.
3. 3Cross your left thigh tightly over your right thigh, hooking your left toes behind your right lower calf if accessible.
4. 4Extend both arms forward at shoulder level, then swing your left arm underneath your right arm, bending both elbows.
5. 5Wrap your forearms around one another until your palms press together, keeping your thumbs pointed toward your face.
6. 6Lift your elbows to the height of your shoulders while drawing your shoulder blades down away from your ears.
7. 7Sink your hips deeper while keeping your spine vertical and your gaze steady on a focal point past your forearms.
8. 8Hold for five smooth breaths, then unravel your limbs with control and return to Mountain Pose.

Benefits

• Strengthens the stabilizing muscles of the standing ankle, foot, and calf.
• Broadens and stretches the upper back, rhomboids, and posterior shoulders.
• Increases flexibility across the outer hips, glutes, and iliotibial band.
• Enhances neuromuscular coordination, proprioception, and balance.
• Tones the deep core and pelvic floor through active midline compression.

Common mistakes and cues

• Leaning the torso forward

  Keep your spine upright with your shoulders stacked over your pelvis rather than tilting forward over your thighs.

• Collapsing the standing knee

  Ensure your right knee tracks in line with your middle toes instead of bowing inward under the load.

• Hunching the shoulders

  Lift your elbows to shoulder level while actively melting your shoulder blades down your back to keep the neck long.

• Forcing the foot wrap

  Focus on squeezing your inner thighs tightly together rather than twisting your knee to hook your foot behind the calf.

Modifications and props

• Kickstand with toes

  Rest the ball of your left foot on the floor or a yoga block beside your standing foot to help manage balance.

• Shoulder hug arms

  Cross your arms over your chest and hold onto opposite shoulder blades if full forearm wrapping causes discomfort.

• Wall support

  Rest your upper back lightly against a wall while practicing the leg and arm wraps to build confidence.

• Seated in a chair

  Sit near the front edge of a sturdy chair to practice the limb wraps without bearing weight on a single leg.

Cautions

• Knee injuries

  Avoid deep knee flexion or forcing the foot bind if you have active meniscus or ligament concerns.

• Rotator cuff impingement

  Skip the double forearm bind in favor of an open arm position or gentle chest cross if shoulder pain arises.

• Inner ear and vestibular conditions

  Practice near a stable wall or sturdy barre if you experience vertigo or sudden balance instability.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

Practise this for

Classes that teach this pose

Upcoming Vinyasa classes where this shape shows up.

Teachers and studios for this practice

Related poses