This month for my Patreon supporters I created a 60 minute yoga class focused around Eagle pose. What I discovered in one hour is I can either focus on legs or arms. In the full class I broke down the leg variations, and decided to do a bonus piece of content on shoulder mobility yoga.
You see it’s easy to get carried away when creating content you’re passionate about. And, the next thing you know is your blog post is 5000 words and a video is 2 hours long! I’m learning how to chunk the information into bite size pieces.
Shoulder Mobility Yoga
While we think of moving the legs in eagle pose the arms, back and shoulders also get a major workout and deep stretch. It’s so important to ensure we’re warmed up before we begin to attempt tying the arms in knots. I already have a post on my favorite shoulder mobility exercise, which is also in this workout!
One way to do this is simply move the shoulders through their range of motion. One way I like to explore is opening the arms wide and giving myself a hug. Switching which arm is on top. Does it feel different with the right/left on top.
Another fun exploration of range of motion uses a block. With the arms over the chest and elbows bent can you reach the block behind you? Does one side of the block connect to the floor before the other.
15 Minute Eagle Arm Yoga Flow
Interested in more? There are a couple more shoulder mobility yoga exercises in the video embedded below. Once warmed up we then explore the different arm variations of eagle pose from easiest to most difficult. It’s really interesting to notice the differences in the experience of the pose on the right compared to the left.
If you can’t get the video to play then check it out on YouTube. While you’re there don’t forget to subscribe to my channel. Seriously, it’s a great way to support me, and my work, and stay up to date with all my free classes.
Eagle pose arm variations
The first variation is to simply press the palms and forearms together. This may already offer a challenge to those with tight shoulders. How does this feel for you?
The next variation is to lift elbow on top of the other. Can the back of the hands connect? Try this on both sides and see how it feels. Compare sides.
For the final variation we come back to one arm on top. Then the lower thumb comes to the face, the top hand goes forward, wrapping the forearms together and around each other. Can the palms touch?
Again try both sides. How does it feel on each side? What differences do you feel? Is it possible one side but not the other?
Eagle is a challenging pose. But, by breaking down the legs then the arm separately we can then look to doing both together. Which variation works for you and your shoulders?
Looking for more yoga videos at home?
As I mentioned this shorter video is a supplement to the 60 minute exclusive video I created for my Patreon supporters. If you’re interested in longer format videos you can do to your schedule at home, then check out Patreon! Sign up today and you’ll get access to all the previous videos in the archives.
Ankle Mobility Yoga – 2 exercises for tight shin muscles
Autumn
I really need to do more yoga. It would really help relieve all the stress that I am currently under.
Di Hickman
Schedule the time. you just need 15 minutes. Maybe start with something to relieve the stress like this post
Lyosha
Great set. I have good shoulder mobility but it’s something I do almost always during my own practice
Di Hickman
Great to hear! I did eagle arms in warrior 2 and chair yesterday. Having fun playing with poses. What’s your favorite pose(s)?
Melanie williams
I love this! Such a simple pose but it has so much benefit to do this…that is tomorrow all sorted x
Di Hickman
Yay! Yep eagle is such a great way to mobilize the shoulders
CA
I will have to try it out if I still have the flexibility to twist my arms like that.
Di Hickman
Three variations! There should be one you can try!
Liz Bayardelle
I totally did a double take when I first saw this pose. “Surely my arms will snap off if I try that…” Alas, it actually felt really good!
Di Hickman
Hahaha, It looks easy, but if you follow the steps just stay with whichever version feels good. Which variation did you try?
Komal
Omg! This is super helpful you have no idea! This felt so good when I tried it!
Di Hickman
Awesome! So glad you found it helpful! I love eagle stretch!
Kristine Nicole Alessandra
I rarely do yoga because I get frustrated when I cannot get into the poses. But your blog is a really helpful guide especially for beginners like me with chronic pain. I am going to try this eagle pose tomorrow morning. .
Azubike Eze
Again, you look great in your poses. Your commentary on the Eagle Arm Yoga Flow is quite engaging. Is there any specific health benefit to this exercise.
Di Hickman
Thank you! Yes eagle arms is great for shoulder mobility. This can help avoid things like shoulder impingement, tears and frozen shoulder
Di Hickman
I hear ya girlfriend. Yoga is about being where you are today on your mat. Don’t get sucked into the contortionist hype. Especially with chronic pain! Any areas more painful than others? If you’re up for sharing, I can tailer a class to your needs.
Charlotte Petit Noble
I always feel very locked on my shoulders when I do this pose. Your exercises make so much sense. I am trying tomorrow morning. My body is craving for yoga right now.
Di Hickman
I think many of us are craving yoga right now. Let me know if it helps! Do you have any issues with your shoulders?