☯ Seated Yoga Sign in
Flexibility & Release

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

  1. Sit in Seated Mountain Pose
  2. Extend arms forward at shoulder height
  3. Cross right arm over left at elbows
  4. Bend elbows to 90 degrees
  5. Bring palms to touch (or backs of hands)
  6. IF PALMS DON'T TOUCH: Grasp opposite shoulders
  7. Lift elbows slightly to shoulder height
  8. Round upper back gently
  9. Feel stretch between shoulder blades
  10. Keep shoulders down, away from ears
  11. Hold with steady breathing
  12. 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
Practise with guided video → All exercises