The Eagle pose in the Bikram Series explained

December 26, 2021 4 min read


 Eagle pose in the Bikram Series

Eagle pose in the Bikram Series  defined.

The Eagle pose in the Bikram Series , which translates to Garudasana in Sanskrit, is a posture  that opens up each and every joint in the body. This can be a challenging posture to get into at first, so depending on the instructor you see, you may want to bring a towel or belt to help complete the grip of the pose. Some instructors will be ok with you using a prop to help you get into the posture, while other yoga instructors will give you some modifications, which I will go over shortly in this article. Do not stress about this; just understand, do what the instructor teaching the class you are in is asking and do the best you can to the best of your ability.

The Grip in the Eagle pose in the Bikram Series

Start the posture standing in your centered position with ankles and feet touching with arms to the side. Bring your arms over your head, swing your right arm underneath the left elbow, and press the palms together with thumbs facing the body. It is essential to bring your arms over your head and when you swing the right arm underneath the left, make it a big swing.

Making it a big swing will help you get deeper in the posture. If you can not get your grip, you can use your belt or towel to help you get your hold. You can also use one of a couple of modifications to get into the posture. If you can not get your grip, it is ok to grab a thumb or finger after swinging your right arm underneath your left elbow. If this does not work, you can give yourself a big hug and place your hands on your shoulders. When you become more advanced, your hands will come into prayer position.

Eagle pose in the Bikram Series

The get down in the Eagle pose in the Bikram Series

Sit down with bent knees and then raise your right leg as high as possible and bring it over your left thigh and sit down into the posture. The next thing to do is try to wrap your right foot around your left calf and if you can not do that, point the foot in the direction you want it to go, and eventually, it will start to wrap around the thigh. Your arms and legs should be twisting and turning like a pretzel braid. If the arms and legs are not doing this, do not worry. Keep trying, and someday they will be.

Use proper form

Make sure your hips are square, and your shoulders are square towards the front mirror or front wall of the room you are in. Make sure your wrists, elbows, hips, knees, and ankles are centered in one line in the middle of the body. Move the upper body back towards the wall that is behind you in the Hot Room. Begin pulling your elbow down and in towards the ribcage with the hands below the nose. Sit down to the point that your hips are three inches above the knees. 

Make sure you are constantly breathing in the Eagle Pose. It is one of those poses that it is easy to forget to breathe, so focus on your breathing. One of the benefits of this posture is to learn to breathe in some very uncomfortable positions. 

The Eagle Pose can be an intimidating posture to learn, but as with most postures, if you consistently attempt to do it, it will improve little by little, and you will be amazed by the results. Do the pose for twenty seconds on each side of the body in two different sets every day to get the most benefits.



  The Eagle Pose, or Garudasana as it is called in Sanskrit, is a posture in the Bikram Hot Yoga Series that helps open all twelve joints of the body. The most important thing to remember about the Eagle Pose is to focus on the form of the posture and not the depth. The Eagle Pose and all poses in the Bikram Hot Yoga Series do not need to be pretty. They just need to be done with the proper form and in the context of working with in the breath. If you keep doing the Eagle Pose with good form regularly, you will notice that over time, the depth and how you feel in the posture will consistently improve.


Cheat Sheet for New Teachers and New Students

  • Start by bring the arm over top of your  head
  • The right arm goes underneath the left elbow
  • With your palms facing your face press  the palms together
  • You then cross both of your thumbs
  • Now raise the right leg as high  as possible and cross it over the left leg
  • Sit low into the left thigh
  • Try an press  both of your thighs together as tight as possible
  • You need to keep your spine straight
  • The chest is lifted
  • Shoulders and hips square
  • Point your toes on the right foot in the direction you want them to go
  • Your hands, ankles, elbows, knees and ankles should be centered in one line
  • If you are able hook the right foot behind the left calf
  • Bring the upper body back and sit down lower into the  left thigh
  • Do this for twenty seconds and then repeat to the left side
  • You need to do two sets of this pose on each side of the body



  • Tones and strengthens abs, legs and arms
  • Helps improve varicose veins
  • Detoxification of the body
  • Improves mobility of the joints
  • Helps relive tension in neck, upper back and shoulders
  • Opens the shoulders and upper back
  • Helps with  your balancing, focus and concentration
  • Healing benefits for sciatica
  • Improves the wellness of the central nervous system in your body
  • Helps eliminate Varicose Veins
  • Improves circulation to the knees and ankles
  • Good for strengthening the whole back
  • Helps stimulate the lymphatic system
  • Improves kidney health
  • Compresses and stimulates the sexual organs
  • You are lubricating each and every joint with synovial fluid
  • You are flushing out the bodies circulatory system









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