Yin Yoga · Beginner

Eagle

Hold

1–3 minutes per side

Time your hold

Routines featuring this pose

Shoulders, Neck & Desk Relief 15 min · A 15-minute Yin routine for the shoulders, neck and upper back — open the chest and unstick tight shoulders after a day at the desk.

How to do it

Sit comfortably, cross-legged if you like. Reach both arms forward, then cross one arm over the other at the elbows.
Bend the elbows and wind the forearms around each other, bringing the palms toward touching — or press the backs of the hands together if that is as far as they go.
Lift the elbows to about shoulder height and gently draw the hands away from the face to widen across the upper back.
Find your edge — a real stretch across the shoulder blades but never forcing. Soften and let the shape do the work.
To add the legs, cross one thigh over the other; for a simpler version, keep the legs in an easy cross and focus on the arms.

Why practise it

Spreads and opens the upper back between the shoulder blades, a wonderful release for anyone who works at a desk.
Stretches across the tops of the shoulders as the arms wrap and the elbows lift.
With the legs crossed too, it gently draws the outer hips into the opening.
Encourages a slow, spacious breath into the back body, which feels calming and restful.

Coming in & out

Into the pose

From a seated position, reach the arms forward and cross them at the elbows to begin the wrap.
From Easy Pose, stay seated and take up the arm wrap.

Out of the pose

Come out slowly. Unwind the arms and let them float down, then swap the cross of the arms for the second side.
Roll the shoulders and reach the arms wide to release across the chest.

Take care

Ease off if the shoulder pinches — lower the elbows or simply hug yourself instead of the full wrap.
If wrapping the arms is too much for the shoulders or wrists, cross the arms and hold opposite shoulders in a gentle hug.
Remember to change the crossing of the arms (and legs) on the second side so both shoulders share the work.

At a glance

Hold: 1–3 minutes per side
Level: Beginner
Target areas: upper backshoulderships
Meridians: heartlungsmall intestinelarge intestine
Props: cushionblanket
Counterpose: Reach both arms wide or clasp the hands behind the back to open the chest after the wrap. · Cow-Face arms to balance the shoulders with a different opening.

Common questions

How long do you hold Eagle in Yin Yoga?

Most people hold Eagle for 1–3 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Eagle suitable for beginners?

Yes. Eagle is a beginner-friendly Yin pose — approachable and easy to support. Work at about 80% of your edge, breathe, and read the cues and cautions on this page before you begin.

What does Eagle stretch?

Eagle mainly works the upper back, shoulders and hips. Spreads and opens the upper back between the shoulder blades, a wonderful release for anyone who works at a desk.

Do you need props for Eagle?

You don't have to, but a cushion or blanket can make Eagle more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

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Classes featuring this pose

60-Min Full-Body Yin 60 min · An hour of full-body Yin with no props — breath work, gentle spinal warm-ups and long, calming holds to release tension and create some peaceful moments. All levels. 70-Min Full-Body Yin 70 min · A 70-minute full-body Yin class of deep stretches and long, slow holds — working head to toe from toe squat through hips and shoulders to gentle twists. The final class of the Yin Yoga Challenge. All levels.