Permission granted to do what works for you.
(Photo: Andrew Clark | Design in Canva by Laura Harold)
Published July 30, 2026 08:40AM
If there’s one pose in yoga class that sends absolute shivers down my spine, it’s Eagle Pose. Even if my boobs didn’t get in the way of my elbows crossing in front of my chest, I don’t think my limbs are anywhere near long enough to pull off that contortion. And when I try to “wrap” one leg around the other? My anatomy’s response is, “Wait, what? lol.” So you can bet I’m not landing Eagle Pose during class—or ever. Not knowing what to do instead, I literally just stand there until the teacher cues the next pose.
The thing is, I never really learned how to adjust Eagle (Garudasana) so it’s more comfortable for my body. It took years of practicing yoga to realize that there is, in fact, a happy medium between forcing my body into an attempt at Eagle and skipping it altogether. As with all yoga poses, there are actually multiple variations that aren’t nearly as complicated—and they still offer a similar stretch in your arms, shoulders, upper back, and hips.
Hate Eagle Pose? Here’s 4 Ways to Adjust It.
The next time a yoga teacher cues Eagle (Garudasana) and you’re seriously dreading it, give yourself permission to take any of the variations below that are most comfortable for you. Don’t forget to swap sides and do the same variation with the opposite leg and arm on top.
1. “Kickstand” Your Legs
Forget wrapping your lifted leg around your supporting leg. Cross one thigh over the other and plant the ball of your lifted foot on the mat or a block placed outside your standing foot.
2. Cross at Your Ankles
It’s generally more comfy to cross your ankles, not your thighs. As in Kickstand, plant the ball of your lifted foot on the mat or a block placed outside your standing foot.
3. Wrap Your Arms
Give yourself a hug. Literally. Instead of crossing elbows, you’re wrapping one arm on top of the other and embracing yourself for a satisfying arm stretch. (The opposite arm will go on top when you switch sides.)
4. Hold a Strap
Do you feel comfortable crossing elbows but the backs of your forearms don’t meet? Grasp a strap or towel between your hands. The resistance keeps your arms “together” without you needing to force them. And not forcing things is sorta the point of yoga, right?
