Eagle Pose (Garudasana)

Targets the outer hips (IT band, piriformis, gluteus medius), the rhomboids and upper back through the arm wrap, and the ankle stabilizers of the bent standing leg. Helpful for relieving outer hip and IT band tightness, releasing tension in the upper back between the shoulder blades, and progressing single-leg balance with more complexity than Tree. The movement crosses one leg over the standing bent leg and hooks the foot behind the calf if possible, simultaneously crossing the arms at the elbows and winding the forearms to bring the palms together, then sinks the hips slightly while lifting the elbows to shoulder height.

Cues

• Wrap the arms and cross the legs while sinking the hips and lifting the elbows.