Eagle Arms
Eagle Arms Exercise Description
Eagle Arms is an upper‑body stretch from yoga that targets the shoulders and upper back. By crossing and wrapping the forearms, you create gentle scapular protraction and horizontal shoulder adduction, which can help reduce feeling of tightness across the posterior shoulders and between the shoulder blades. The position also encourages upward reach of the elbows while keeping the shoulders depressed, reinforcing control of the shoulder girdle without neck tension. Most people feel the stretch across the backs of the shoulders, upper back, and along the forearms and wrists. It can be performed seated or standing, with options to press palms together, the backs of the hands together, or to use a strap if the palms don’t meet. Keep a neutral spine and steady breathing to focus the stretch on the intended areas rather than the low back or neck.
- Muscle Groups: Back
- Target Muscles: Rhomboid Major
- Assisting Muscles: Deltoid - Posterior, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Scapular Retractors
- Joint Involvement: Multi-joint
- Muscle Location: Upper Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Eagle Arms Exercise
‘- Stand or sit tall with a neutral spine, ribs stacked over pelvis, chin level.
– Reach both arms forward at shoulder height with shoulder blades gently wide.
– Cross your right arm over your left at the elbows so the upper arms stack.
– Bend elbows; wrap forearms so palms touch. If not available, press backs of hands together or hold a strap between hands.
– Draw shoulders down away from ears; keep neck long and jaw relaxed.
– Lift elbows to about shoulder height and slightly forward, keeping wrists neutral.
– Gently press forearms together and reach fingertips upward to broaden the upper back.
– Keep torso quiet (no rib flare or back arch); breathe slowly and evenly.
– Release smoothly, uncross the arms with control, and repeat on the other side.
Eagle Arms Tips
‘- Stand or sit tall with a neutral spine, keeping ribs stacked over the pelvis and chin level.
– Reach both arms forward at shoulder height with the shoulder blades gently wide before crossing.
– When you cross the arms, stack the upper arms by bringing the right arm over the left at the elbows.
– If palms don’t meet, press the backs of the hands together or hold a strap between the hands instead.
– Draw the shoulders down away from the ears to keep the neck long and the jaw relaxed.
– Lift the elbows to about shoulder height and slightly forward while keeping the wrists neutral.
– Gently press the forearms together and reach the fingertips upward to broaden the upper back.
– Keep the torso quiet with no rib flare or back arch so the stretch stays in the upper body.
– Breathe slowly and evenly throughout the stretch.
– Release smoothly by uncrossing the arms with control, then repeat on the other side.
Eagle Arms Beginner Introduction
Eagle Arms is a yoga posture that brings attention to the shoulders, upper back, forearms, and wrists through a gentle upper‑body wrap. The arms cross in front of the chest and spiral so that the forearms come together, encouraging the shoulder blades to widen and the upper back to subtly expand. Many people notice a broad, spreading sensation between the shoulder blades and across the back of the shoulders, with a lighter stretch traveling down the arms into the hands.
This position is often explored while seated or standing, with different hand connections depending on comfort: palms can meet, the backs of the hands can touch, or a strap can bridge the distance. The elbows lift while the shoulders stay relaxed and low, inviting more space in the neck and less tension around the jaw. An upright torso and unhurried, even breathing help direct the feeling of the stretch into the intended areas rather than into the lower back or neck.