• Begin in a standing position and focus your gaze on a fixed spot on the floor in front of the body.
  • Lift and bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh, and the top of the right foot should rest on the calf of the left leg.
  • Bend the elbows and bring them in front of the chest. Twist the forearms around each other with the left elbow remaining below. Place the palms together to resemble an eagle’s beak or just make sure they feel comfortable.
  • Slowly bend the left knee, hold, making sure knees are happy, or lower the body until the tip of the right big toe touches the floor. Keep the eyes focused on the fixed point. Hold the position for as long as possible, awareness on the breath.
  • Raise the body and release the legs and arms. Spend a moment observing how you feel with the eyes closed before repeating the other side.


  • Eagle balance promotes suppleness in the legs and shoulders, strengthens the knees, ankles and calf muscles.
  • Helps develop co-ordination and balance and improves concentration. We are working with the brain centre that controls how the body works in motion, it’s just practice. Think of it as a workout for the brain.


  • Taking care if you have knee and shoulder issues. Begin with Tree pose (see sequence), even with toes connecting to floor of raised leg. Supporting leg is still being strengthened.
  • It is always important to make sure body feels comfortable.