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.
Time your hold
Three soft ticks and a bell when you're done, so you can close your eyes and stop
watching the clock.
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.
You can lift the elbows toward shoulder height to widen across the upper back — but if that brings a pinch or a bony 'stop' at the front of the shoulder, let the elbows settle a little lower. Lower arms often deepen the stretch across the back of the shoulders rather than jamming the joint.
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 practice it
Spreads and opens the upper back between the shoulder blades, a wonderful release for anyone who works at a desk.
As the arms wrap and cross the body, the stretch settles into the backs of the shoulders — the posterior deltoids and the muscles around the shoulder blade.
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.
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Take care
Whether your arms can fully wrap depends on your own bone structure, not on effort. A soft, bony 'stop' at the front of the shoulder is a hard limit — ease the elbows down rather than pushing through it.
If wrapping the arms is too much for the shoulders or wrists, cross the arms and hold opposite shoulders in a gentle hug. Bending the arms is not cheating — it still delivers the stretch.
Remember to change the crossing of the arms (and legs) on the second side so both shoulders share the work.
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.
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.
What does Eagle stretch?
Eagle arms mainly stretch the upper back between the shoulder blades and the backs of the shoulders, including the posterior deltoids. Adding the crossed legs brings a gentle opening to the outer hips as well.
Why can't I wrap my arms in Eagle?
Often it isn't tightness — it's your skeleton. The shape of your shoulder blade and collarbone decides how far the arms can cross before bone meets bone. If they won't wrap, that's normal: bend the arms, or simply hug opposite shoulders. You still get the stretch.
What's the difference between Eagle arms and Cow-Face arms?
Eagle wraps both arms in front of you across the chest, opening the upper back and backs of the shoulders. Cow-Face reaches one arm up and one behind the back to clasp, working each shoulder in opposite directions. They complement each other nicely in a shoulder-focused practice.
Eagle is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.
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