Garudasana (Eagle Pose): Steps, benefits, and precautions

Garudasana is a permanent yoga posture that is usually placed at the end of a series of standing. In this posture, one hand is moved around the other, and the same is done with the feet. This asana derives its name from Garuda, a mythological bird, and vehicle of Lord Vishnu. Although the eagle is a loose translation of Garuda, this pose is also known in English as the eagle pose.

Beginners often find this pose difficult because it requires flexibility to bend the arms to touch the palms and wrap one leg around the other properly. Standing on one leg while maintaining arm and leg torsion also requires strength and balance.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of Garudasana, the health benefits of Garudasana and the precautions to be taken while practicing it.

A Girl doing a Garudasana. It is also called the Eagle pose.

Garudasana (Eagle Pose) steps: The right way to do Garudasana

1)- Firstly, Stand upright and center your gaze in exactly one place.
2)- Bend the right leg, move your right thigh over the left thigh and gently wrap it around the left leg. The top of the right leg should rest on the calf of the left leg.
3)- Fold the elbows and move them in front of your chest.
4)- Feed your right hand through the left-hand crook, then turn it around so that your palms touch each other. The left elbow should be placed below the right elbow after the bend.
5)- The included palms should rest in front of your nose, resembling the beak of the eagle.
6)- Hold this position until you find your balance, then slowly bend your left knee to lower your body down towards the ground.
7)- Keep the back straight and take care of your gaze in front.
8)- Hold this position for 15 to 30 seconds, then slowly straighten your left knee and slowly release your twisted hands and feet.
9)- Relax for a few breaths, then repeat the asana with the inverted hands and feet (i.e. left leg right, left-hand right, right knee bent).
10)- Practice three rounds of this asana on each side.

Benefits of Garudasana (Eagle Pose)

You can get the following benefits by practicing Garuda asana regularly:

  • Improves balance.
  • Loosens the joints of the arms, legs, and hips.
  • Improves concentration levels.
  • It helps alleviate sciatica and rheumatism.
  • Stretches out the muscles of the ankles, calves, thighs, hips, upper back, shoulders and arms.

Precautions of Garudasana (Eagle Pose)

The following precautions should be taken while performing Garudasana:

  • If you have recently suffered a knee, ankle or elbow injury, avoid practicing this posture.
  • If you are suffering from any of these conditions, Eagle Pose should not be attempted: obesity, frequent headaches, high or low blood pressure, or asthma.
  • Always practice yoga with a trained instructor who can correct your posture, breath and gaze.

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