Ease Neck and Shoulder Pain: the Eagle Arm Pose
We spend long hours at desks, commuting, or on our phones. Staying in one position causes shoulder and neck tension.
Here's the good news: letting go of shoulder pain is simpler than you think. We can always add simple stretches throughout our day.
Today, we're going to dive into a simple yet powerful pose: The Eagle Arm Pose. It's excellent for releasing tightness from your shoulders. Plus, it’s a wonderful tool when you feel mentally stressed.
Steps for the Eagle Arm Pose (Garudasana Arms)
Steps for the Eagle Arm Pose (Garudasana Arms)
Here are the steps of getting into the Eagle Arm Pose. Alternatively, you can practice along with our yoga video (scroll down to watch).
Start by extending both arms forward to shoulder height.
Gently cross your right arm over your left.
Wrap your arms around until your palms meet. (Don't worry if they don't touch perfectly.)
Lift your elbows up to shoulder height.
Relax your shoulders away from your ears. Feel your shoulder blades slide softly down your back.
Settle into the final pose and stay here for about 5–10 deep breaths.
When you're ready, gently unwind.
Repeat the same steps on the other side.
Full length video for shoulder and neck tension release.
Practice Daily for Healthy Shoulders
Consistency is necessary for healthy, pain-free shoulders. Think of this as your daily self-care ritual.
Try scheduling a little time for the Eagle Arm Pose every day. It's especially helpful after long hours of desk work or after holding the same pose for a while.
Another great time to practice is right before bed. It helps you release any tension in your body and eases mental stress. This simple routine can prepare you for a good night's sleep.
When you feel ready to go a little deeper, I invite you to try the full-length neck-and-shoulder release video.
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Teacher Cloud Chan-Moosa is the founder of CloudC Yoga Education (2024–present) and previously ran Sense Studio Yoga (2015–2023). She has taught for over 1,000 hours since 2015.
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