Chair Eagle Arms
Garudasana arms
Upper Back ReleaseShoulder StretchRhomboid Stretch
Benefits
- Releases upper back tension
- Stretches between shoulder blades
- Opens shoulders
- Relieves desk posture tightness
- Improves shoulder mobility
How to do Chair Eagle Arms
- Sit in Seated Mountain Pose
- Extend arms forward at shoulder height
- Cross right arm over left at elbows
- Bend elbows to 90 degrees
- Bring palms to touch (or backs of hands)
- IF PALMS DON'T TOUCH: Grasp opposite shoulders
- Lift elbows slightly to shoulder height
- Round upper back gently
- Feel stretch between shoulder blades
- Keep shoulders down, away from ears
- Hold with steady breathing
- Release and switch arm cross
Breathing
- Breathe into upper back
- Exhale to deepen stretch
- Visualize breath filling space between shoulder blades
Hold: 30-45 seconds. Repetitions: 2-3 times, alternating which arm is on top.
Safety notes
Cross arms and raise elbows slightly to stretch space between shoulder blades
Modifications
Make it easier
- Simply cross arms and grasp opposite shoulders
- Skip the elbow bend and palm touch
- Keep arms lower
- Hold for shorter time (15-20 seconds)
Make it more challenging
- Lift elbows higher
- Hold for 60 seconds
- Add gentle side-to-side sway
- Bring palms together and lift higher
Common mistakes to avoid
- Shrugging shoulders up
- Forcing palms together
- Dropping elbows too low
- Holding breath
- Tensing neck
Exercises to pair with this one
Chair Eagle Arms sits in the flexibility & release part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.