seated eagle pose
Weekly Exercise

Exercise Of The Week: Chair Eagle Pose

Seated versions of yoga poses are a great option for helping stay limber when sitting for extended periods of time. The sitting version of the Eagle Pose is primarily a shoulder stretch but some people also find that it improves low back pain.

  • Cross your right thigh over your left thigh. If you can, wrap the right foot all the way around the left calf.
  • Cross your left arm over the right one at the elbow. Bend the elbows and bring your palms to touch.
seated eagle pose
Image courtesy of
  • Lift the elbows while dropping the shoulders away from the ears. Hold for five seconds, ensuring that you are taking deep breaths during that time.
  • Repeat on the other side.
  • If you find that crossing your legs and ankles causes stress to your lower back, you can modify the exercise to be solely a shoulder stretch. Skip the part where you cross your legs and only focus on the arms and shoulders, as I have in the image below.

Please speak to your provider before starting any new exercise regimen.

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