11 Eagle Pose Variations for Your Yoga Practice
Planning a yoga class around Eagle Pose, or wanting to spice up your practice? These Eagle Pose variations will challenge your strength, core stability, and flexibility from top to toe.
Eagle Pose on its own can be challenging because you’re balancing on one point (your grounded foot) and recruiting both your upper and lower body in a bind. These variations of Eagle Pose up the ante even more by fusing this classic balance with other yoga poses to create new shapes that will test your skills in different ways. Try incorporating these poses throughout a flow in preparation for Eagle Pose as the peak.
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1. Eagle Crunches
This fiery ab exercise is the perfect way to warm up for any Eagle-heavy practice.
2. Eagle IT Band Stretch
Starting from your Forward Fold, cross one leg over the other and wrap up in Eagle arms. Keep those arms wrapped as you fold down and enjoy the allover stretch.
3. Eagle Leg Side Plank
One of our favorite Side Plank variations is Eagle Leg Side Plank — a true test of balance and stability.
4. Eagle High Lunge
Put a spin on your Crescent Lunge with this feel-good variation. You can even go deeper by lowering into a Humble Warrior fold.
5. Eagle Warrior 3
This Warrior 3 variation is a natural transition from your Eagle High Lunge.
6. Eagle Goddess Pose
This spin on Goddess Pose adds a heavenly stretch for your upper body in addition to a lower body balance challenge with lifted heels.
7. Eagle Arm Split
Have a solid Split in place? Add in an upper body challenge by wrapping up with Eagle arms.
8. Eagle Leg Wheel
9. Eagle Side Crow
Thought Side Crow couldn’t get any more challenging? Try keeping your legs in position from Eagle Pose before lowering into this tricky arm balance.
10. Eagle Leg Handstand
The most difficult Eagle Pose variation of them all? Eagle Leg Handstand. Once you feel balanced on your hands, wrap your legs into Eagle for the ultimate challenge.
11. Twisted Roots
As a feel-good wind-down from all these tricky Eagle variations, Twisted Roots is the perfect way to add depth to your Reclined Twist and bring your practice to a close.
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