Eagle Pose anatomy
Eagle Pose · Garudasana · Tư thế đại bàng
Eagle Pose mainly works quadriceps (right), adductors, deltoid, serratus anterior; it stretches gluteus maximus (left), gluteus medius (left), tensor fasciae latae (left), rhomboid major; gluteus medius (right), soleus (right), tibialis anterior (right) stabilize.
Opening the 3D model…
With the standing knee bent, cross the other thigh over it and hook the foot behind the standing calf; wrap the arms in front of the face with the elbows at shoulder height. The standing leg works hard while the outer hip of the wrapping leg and the area between the shoulder blades are stretched.
Muscles in this pose
Working (contracting): Quadriceps (right), Adductors, Deltoid, Serratus anterior
Stretching: Gluteus maximus (left), Gluteus medius (left), Tensor fasciae latae (left), Rhomboid major, Trapezius
Stabilizing: Gluteus medius (right), Soleus (right), Tibialis anterior (right), Erector spinae, Transversus abdominis
Why these muscles work or stretch
- Quadriceps · Working (contracting): Standing leg, holding the knee bent
- Adductors · Working (contracting): Squeeze the thighs together
- Deltoid · Working (contracting): Lifts the elbows to shoulder height
- Serratus anterior · Working (contracting): Draws the shoulder blades forward, away from the spine
- Gluteus maximus · Stretching: The wrapping hip is flexed, adducted and internally rotated
- Rhomboid major · Stretching: The space between the shoulder blades widens
- Trapezius · Stretching: Middle fibers lengthen
- Gluteus medius · Stabilizing: Keeps the pelvis level
Practice cues
- Sink the hips as if sitting in a chair; keep the torso upright
- Lift the elbows to shoulder height; press the forearms away from your face
- Can't hook the foot? Rest the toes on the floor or a block
Benefits
- Strengthens the standing leg and the muscles around the ankle
- Stretches the outer hip of the wrapping leg
- Stretches between the shoulder blades and the backs of the shoulders
- Trains balance and focus
Cautions / contraindications
- Avoid with a knee injury; don't force the foot hook
- Take care with shoulder pain; just cross the elbows or hug the shoulders
- With dizziness or low blood pressure, practice near a wall
Easier variations
- Rest the toes of the wrapping leg on the floor or a block instead of hooking
- Stand with the back against a wall for balance
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Warrior III Virabhadrasana III
- Half Moon Pose Ardha Chandrasana
- Tree Pose Vrksasana
- Tortoise Pose Kurmasana
- Supported Headstand Salamba Sirsasana
- Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)