Eagle Pose

Instructions

1. 1Stand upright, shift your weight onto your left foot, and bend your left knee slightly.
2. 2Lift your right leg and cross it over the left thigh, hooking the right foot behind the left calf if possible.
3. 3Cross your left arm over your right at elbow height, then bend the elbows and wrap the forearms, bringing the palms to face each other.
4. 4Lift the elbows to shoulder height and draw them slightly forward to open the upper back.
5. 5Sink your hips down and back as if sitting toward an imaginary chair, keeping the spine tall.
6. 6Fix your gaze on a still point ahead, hold for 5 breaths, then unwind and repeat on the other side.

Contraindications & precautions

• ⚠Recent ankle sprain or instability — balancing on one foot places significant demand on the ankle; practice near a wall for support.
• ⚠Knee meniscus tear or ligament laxity — the deep crossing of the legs compresses and rotates the knee joint; avoid or use a modified version without the leg wrap.
• ⚠Shoulder or elbow injury — the arm wrap creates strong internal rotation; skip the arm position if you have acute pain or limited range in the shoulder or elbow.