Eagle Arms: Unlocking Upper Body Tension with Garudasana Arms Variation
Modern life isn’t kind to our shoulders. Hunched over desks, scrolling phones, carrying kids, or driving long distances — all of it builds up one thing: shoulder tension. If you’ve ever caught yourself with your shoulders up around your ears or felt that upper back "knot" that just won’t quit, Eagle Arms (Garudasana Arms) is a variation worth learning.
It’s a deceptively simple pose that targets deep-seated restriction in your upper back, shoulders, and neck — and it’s something almost everyone can benefit from.
What Are Eagle Arms?
In traditional yoga, Garudasana (Eagle Pose) is a standing balance pose. But the arms variation alone can be used as a powerful standalone stretch to:
Release tension from the upper traps and rhomboids
Improve posture by reversing internal rotation from desk/computer work
Create space between the shoulder blades
Improve breathing by softening tight fascia in the upper ribs
Eagle Arms involve wrapping one arm under the other at the elbows and wrists, drawing the forearms and palms together (or as close as your body allows). It’s less about how it looks, and more about what you feel.
Benefits of Practicing Eagle Arms
You don’t have to be in a full yoga flow to feel the impact. Try this as a 2-minute break at work or before bed. Done consistently, Eagle Arms can:
✅ Improve Shoulder Mobility – Great for office workers, weightlifters, and parents.
✅ Counter Tech Neck – It opens up the upper thoracic spine, which tightens from looking down at devices.
✅ Ease Neck and Upper Back Pain – By separating the scapulae, it lengthens muscles often stuck in contraction.
✅ Enhance Breathing – Releasing tension through the traps and ribs allows for better diaphragmatic expansion.
How to Do Eagle Arms (Anywhere)
Sit or stand tall with your spine neutral.
Bring your arms in front of you at shoulder height.
Cross your right arm under your left at the elbows.
Try to wrap the forearms and bring the palms to touch (or as close as you can).
Lift the elbows slightly, move the hands away from the face, and gently press the forearms forward.
Stay for 5–10 breaths, then switch sides.
Pro tip: If full binding isn’t accessible, grab opposite shoulders or use a strap/towel between the hands. The benefit isn’t lost — you’re still creating the stretch.
When to Use It
After long hours at the desk
Before and after upper-body workouts
During meditation to calm the nervous system
As part of a yin or slow flow yoga practice
Anytime you feel agitated or “closed off” in the chest
Final Thoughts
In a world that pulls us forward and overloads our nervous system, Eagle Arms is a powerful reset. This variation teaches us to release, to breathe deeper, and to reclaim our posture — both physically and energetically.
It might not look flashy on Instagram, but it’s one of the most therapeutically effective movements for the shoulders we teach at One Big Heart.
