A Yoga Sequence to Help You Come Into Eagle Pose

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There’s something special about how practicing Eagle arms brings both intensity and ease to the moment and helps us feel both grounded and expansive.

Physically, Eagle arms stretch the upper back, shoulders, and traps while also engaging the arms and core, creating a balance of release and strength. But beyond the physical, there’s symbolic richness to this shape. Eagle arms also represent self-love, protection, and self-prioritization. Hugging ourselves in this fashion can be an act of nurturance, and as a teacher, it’s powerful to see students ease into their own embrace.

Eagle arms can be seamlessly incorporated into different poses early in class to foreshadow Eagle Pose (Garudasana) later in the sequence, and because the shape is dynamic, it leaves so much space for creativity in sequencing!

What Is Foreshadowing in Yoga?

First, let’s talk about what foreshadowing is. Foreshadowing in yoga is when a teacher introduces small elements of a complex pose, transition, or element early in class to familiarize students with what they will experience later in the sequence.

This is different than simply warming up the body. Foreshadowing strategically prepares students, physically and mentally, by introducing the key shapes, muscle engagements, and movement patterns they’ll need later in class. You’re giving their body a preview so that, when they arrive at the bigger pose, it already feels somewhat familiar.

How to Foreshadow Eagle Arms

When introducing Eagle arms, I start early in the sequence with a self hug. This immediately creates a sense of comfort and grounding. Hugging ourselves in this fashion can be a profound act of nurturance, and as a teacher, it’s powerful to see students ease into their own embrace. You can introduce this in Sukhasana, Supine Twists, Low Lunge, Knee Stand, Gate Pose, Half Split, and maaaaany more poses.

As we come into that first hug, I also teach. I keep students in that position for about 5 breaths while I cue what to feel for and how to explore that. I find that using cues such as “draw your elbows toward your belly button as you tuck your chin to your chest” or “gently sway from side to side” help students experience more softness.

From here, I slowly build students toward the full Eagle arm bind, keeping the movement exploratory so they can feel the progression in their bodies. I say things such as, “Stay here if this feels good. If you’re craving more exploration, begin to straighten both forearms up toward the ceiling. You may tap the back of your hand on your opposite wrist, or see if you have space to wrap  your wrists to grab hold of your opposite thumb.” This slow and mindful build makes Eagle arms accessible and inviting rather than restrictive or forceful.

Depending on the intention and theme of the class, I sometimes keep Eagle arms as a thread woven throughout the entire flow or I might use it as a lead-in to our peak pose of Eagle. For a more introspective class in which the focus is helping students tune into their own energy, Eagle arms can symbolize self-love, protection, and self-prioritization.

For a more empowering flow, I tap into the mythological meaning of the pose and explore how Garuda is a fierce, powerful being in Hindu mythology, the king of birds who symbolizes strength, courage, and the ability to rise above obstacles. In this context, while students are in Eagle, I like to cue, “Feel yourself under tension in this pose. Life wants to knock you down, but you hold yourself up. Feel the strength in your inner thighs keeping you lifted, the strength in your forearms keeping you safe. Breathe and feel your ability to stay above challenge.”

The following sequence gives students space to explore the shape of Eagle arms in various contexts before reaching Eagle Pose. The movements create a narrative of expansion and release, allowing students to physically and energetically embody the strength and grace of Garuda.

My Favorite Precursor to Eagle Arms

One of my go-to ways to introduce Eagle arms early in class is with a breath-driven self-hug. Here’s how I cue it:

Inhale. Cactus your arms and lean back, broadening across your heart.

Exhale. Give yourself a hug, right arm on top. Hold here for a few breaths, feeling your shoulders separate in the back, chin tucked, rounding forward.

Inhale. Return to cactus arms and lean back.

Exhale. Hug again, this time with the left arm on top.

Repeat this 4-8 times to familiarize students with the sensation of self-hugging before offering the deeper Eagle arms bind as an option. I usually say, “Stay here enjoying the hug, or lift into Eagle arms. You can cross at the wrists for a single wrap or at the elbows for a double wrap. Feel that same separation of your shoulders, and a deeper stretch across your traps.”

A Yoga Sequence to Take You Into Eagle

Whether you use the following sequence in its entirety or borrow one or two of the movements, these elements help prepare the body—both upper and lower—to come into Eagle Pose. It also lends intrigue to common asanas (postures), makes transitions feel elegant, and creates a subtle yet powerful theme for a class.

Warm-Up (5 breaths each)

Kneeling Cow Face Legs (right knee behind left)

Cat + Cow With Cow-Face Legs

Child’s Pose With Cow-Face Legs

Lizard Lunge

Low Lunge with Hug or Eagle Arms

Half Splits

Find your way to Downward Dog

Repeat the sequence on your left side.

Flow (2 to 3 breaths each)

High Lunge

Standing Split

Goddess Pose

Warrior 1 with Eagle Arms (Facing the Back)

Humble Warrior with Eagle Arms

Warrior 3 with Eagle Arms

Eagle Pose (5 breaths)

Half Moon (Use a block!)

Dancing Side Lunge (Skandasana)

Low Lunge Twist (option to find Side Plank)

Find your way to Downward Dog

Repeat on the other side.

So next time you step onto your mat, hug yourself, breathe deeply, and feel your wings take flight. Then hold that space for your students to do the same.