Yogis Anonymous

Eagle Pose

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Eagle Pose Garudasana

Intermediate

By

Ally Hamilton

Eagle pose or Garudasana is great for stretching, opening and releasing the upper back between the shoulder blades, and it also stretches the shoulders, wrists, hips and ankles. Modifications are taught for those with tighter shoulders or knee issues.

Class details

Benefits

Strengthens and stretches ankles and calves
Stretches your hips, thighs, upper back and shoulders
Improves concentration
Improves balance
Makes standing in line at the grocery store seem easy

Key Alignment Points

Start with arms vertical
If shoulders are too tight to wrap your arms, hold on to opposite shoulders instead
When right leg is on top of left leg, the left arm should be on top of right arm
For sensitive knees, don't wrap legs fully; let the lifted foot point out to side
Square the hips forward
Focus your gaze on something that isn't moving a few feet in front of you

Contraindications

Knee injuries - don't wrap legs fully

Ready to work it?

Here are some classes featuring Eagle Pose.

16 minutes

We Like to Move It

By Angela Kukhahn on Mar 14, 2025

Vinyasa Flow Intermediate

A little "movement snack" for days when you're short on time but want to get your heart pumping and your breath flowing, and use the heat to open your shoulders, hips, hamstrings and quads! We play with standing balance and inversions, too. Who says you can't get a lot done in 16 minutes? Not Angela!
60 minutes

Overall Strength + Stretch

By Lauren Peterson on Jan 9, 2025

Vinyasa Flow Intermediate

We start slow, then flow. Lots of stretching, strength, standing poses with an emphasis on hips and sacrum. Enjoy eagle and cow faced pose. Finish up with backbends, an inversion, and twists.
68 minutes

Comfort Flow

By Ally Hamilton on Feb 12, 2024

Vinyasa Flow Intermediate

Hello friends! This is a practice I filmed when I was feeling a teeny tiny bit run down, which is the Type A way of saying exhausted. It was the end of a long (but good) week and I wanted something that felt like a hug. We do some heat-building on the front end, there is core strengthening and a sweet flow, but we get to the deep stretchy stuff on the early side and complement it with long holds and deep breathing. It's great when you need to be kind to yourself, it's a delicious evening flow, but you can really do it anytime you need a little comfort. Lots of love xx
53 minutes

Wake up + Warm Up

By Courtney Harms on Feb 7, 2024

Vinyasa Flow Intermediate

Join me for this feel good, full body, yoga flow to help energize physically and mentally. Variations and modifications included!
87 minutes

Eagles + Monkeys

By Ally Hamilton on Dec 15, 2023

Vinyasa Flow Advanced

This is an energizing detox flow with lots of twists and turns along the way. Hamstring, hip and shoulder-opening. Everything we play with right side up, we also play with upside down. It's a blast and there's plenty of deep breathing along the way so you will feel super centered (plus the core work, ha). Enjoy!
36 minutes

Low Back Love

By Dhaujee Rose on Nov 13, 2023

Gentle Yoga Beginner

In this offering, we focus our attention on the low back. Through steady breath, Dhaujee moves us through poses that invite an understanding of the connection between the tightness of the hips and the tension in the the low back. The movement is slow and props are encouraged to offer a gentle release in our spine throughout the entire practice. Enjoy!
68 minutes

Deep + Sweet

By Ally Hamilton on Jul 23, 2023

Vinyasa Flow Intermediate

This practice is for days when you have a moderate level of energy but really want to go deep. I vacillated between intermediate and advanced for this class. Intermediate people are welcome, but please listen to your body and don't force any of the deeper hamstring and hip openers! The pace is steady. We play with monkey pose (variations are offered of course) and when we're very warm there are options for marichyasana A or B. You will absolutely deeply open your hips, hamstrings and shoulders in this practice, calm your nervous system and quiet your mind, just move in a way that feels good for you! A block and a strap may be helpful.
61 minutes

Flying Eagles Everywhere

By Ally Hamilton on May 25, 2023

Vinyasa Flow Intermediate

This is a great practice for days when you have some good energy to work with and want to deeply open your shoulders and hamstrings, wring yourself out with some nice twists, strengthen your core and play with some fun arm balances and inversions! Eagle pose was our friend all the way through and we played with it right side up, on our heads and on our hands. Try to practice non-attachment, make it all about breathing deeply, pick the variations that make sense for you, and enjoy!
66 minutes

The Full Monty

By Ally Hamilton on May 5, 2023

Vinyasa Flow Intermediate

A true nervous system reset, perfect for days when you really need to come back to center, breathe deeply and center yourself. We begin with grounding techniques, intention-setting and breath-work, and a slow flow that truly syncs the breath with the movement. Once you're settled in and present, the heat and pace start to build. We play with standing balance (I had none, haha) and deep stretches for the hips, hamstrings and shoulders once we're warm. Then we play with inversions of your choice, including legs up the wall, the L-pose, building blocks to move into handstand with two legs together, or eagle pose upside down if you're ready. We end with more grounding so you walk away from your mat feeling the full effects of present-moment-awareness, an open body, mind and heart. Good stuff. Enjoy, yogis!
32 minutes

Quick Shoulder Love

By Dhaujee Rose on Apr 10, 2023

Vinyasa Flow Intermediate

Welcome to the shoulder show, where we take time to show love to our shoulder joints through gentle twisting, strengthening and binding. Don't worry, the rest of the body is not neglected in this flow, instead, we focus on the poses that incorporate opening from the neck to the heart. Release tension we naturally build in the shoulders through our daily activities. Counter the tech neck and release some weight in your shoulders in this flow!