Eagle Pose

A standing balance with one leg wrapped over the other and the arms twined in front of the chest, holding a narrow, compact shape on a single bent leg.

How to do it

1. Stand tall, bend both knees slightly and shift the weight onto one foot.
2. Cross the other thigh over the standing thigh and hook the foot behind the calf if it reaches.
3. Cross the opposite arm underneath, wind the forearms and bring the palms towards each other.
4. Sit down a little into the standing leg and hold for the prescribed time with the elbows lifted.
5. Unwind and repeat on the other side.

Tips

• Let the crossed foot rest on a block or the floor if hooking it behind the calf is not available.
• Lift the elbows to shoulder height to keep the upper back working rather than collapsing.
• Sink lower on the standing leg only while the knee tracks over the middle of the foot.

Muscles

Primary: Glutes (medius), Quadriceps

Secondary: Rear deltoid, Traps