One approach for eagle pose arms is to cross the arms in front of you with elbows bent and then grab the back of the opposite shoulder with both hands.
You can then use your hands to pull your elbows past each other. You can hold this for a few breaths.
Then try to rotate your upper arms outwards so that your forearms cross. As you do this you might find it helpful to spread your shoulder blades (middle and right below).
Once your forearms cross you can then hook the fingers of your lower arm into the palm of your upper arm.
Once your arms are in eagle pose you can vary the shoulder stretch by reaching your forearms forwards (below left) or lifting your elbows (below center).
You can also tilt your arms to upper arm side to give the upper arm an external rotation stretch (below right). And depending on how you position your shoulders you can also tilt your arms to the lower arm side. (You might find it helpful to bend your spine to the lower arm side also when doing this.)
Another option for getting the arms into eagle pose arms is to reach both arms out to the sides with the arm that is going to be on top slightly higher.
Keeping your elbows straight, cross your arms in front of your body. As your arms cross, bend your elbows and externally rotate both upper arms to move your forearms past each other. You can then place the fingers of your lower arm to the inside of the wrist of your upper arm. If at first you don't succeed you can repeat this exercise slowly and smoothly with your breath. Inhale arms apart, exhale and cross the arms and externally rotate.
Once you can bind your arms in eagle pose you can also practice the leg position separately and then put the two together.
To make binding the legs easier it helps to roll the thighs inwards. Another action that you can practice is lifting the hip of the top leg. With one leg on top of the other (but not bound) you can practice lifting and lowering the hip of the upper leg relative to the hip of the lower leg.
It may help to press the top leg down against the thigh of the lower leg.
Next practice rotating one leg inwards while your weight is over the other leg. In the pictures below my weight is on my left foot and I'm practicing internally rotating the right leg.
1. Lifting the Hip. 2. Internally Rotating the Thigh
Try the same action with one leg on top of the other. Lift the hip of the upper leg and as you do so roll the thigh of that legs inwards. You may find that as you do so the foot of that leg naturally moves towards the ankle of the standing shin.
Note that in this position both knees are bent. You can vary the degree of knee bend to find a position that makes it easier to eventually bind the feet.
Even if you can't bind I'd suggest not worrying about it too much. You can get some strengthening benefits from the pose just by trying to keep the upper leg foot close to the lower leg ankle.
One of the tricks with Eagle pose (like Tree pose) is staying balanced when pressing one thigh against the other. Eagle pose is extra tricky perhaps because the legs are crossed. And so to overcome balance difficulties stay focused on the supporting foot even as you lift one hip and internally rotate the thigh.
When moving into Eagle pose you can do the arms first and then try to cross the legs. I tend to cross the legs first and then do the arms.
Another challenge is to cross both simultaneously.
As to which way to cross the arms relative to the legs you can have the right leg and right arm both on top or right leg on top with left arm on top. Both with have slightly different effects and rather than saying which way is the right way to do Eagle pose I'd suggest experimenting with both.
Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.
Make balancing easier. Use pressure sensitivity to feel your center of gravity.
A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.
Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.
The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.
Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?
Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.
How is tensegrity maintained at the joints even as the body adopts non-tensegrity postures or movements?
Why being present is the oppositve of thinking and how to utilize both modes effecively.
Pigeon yoga pose variations include lifting the front hip and resting it on the floor. Learn how to activate the front hip in either variation for better hip control and more effective stretching.
Creating tensegrity in yoga poses. What is tensegrity, why should we aim to achieve it when doing yoga or any other activity where mindfullness is required?
Obturator externus anatomy for yoga teachers. If you have hip pain in forward bends and your hip feels weak, obturator externus may be the culprit.
Yoga stretches for tight hamstrings. Learn to feel when your legs are active and when they are relaxed so that you can gradually stretch tight hamstrings.
An experienced yogi's yoga pose has a sense of bigness. How do you as a beginner add bigness to your yoga poses?
Basic yoga sequence for flexibility. Includes hip, hamstring, quad stretches and neck stretches and recovery exercises.
Back strengthening yoga poses can be used to strengthen the back of the body including hamstrings, glutes and both the lower and upper back.
A look at getting your feet off of the wall and balancing in handstand plus tips for greater arm stability.
Yoga pose sequences for flexibility and strength. These sequences can be used for improving hip and shoulder flexibility and strength.