Garudasana (Eagle pose)

Asana Type

Standing

Target Body Part

Strengthen hamstring muscles, the quadriceps, calves and the shoulders

Difficulty Level

Beginner

YCB Level

None

Garudasana is the name of a divine creature, despite the fact that it is called “eagle pose” in English. A garuda is a mythical South Asian bird with a man’s golden body, a white face, red wings, and an eagle’s beak.

How To Do Garudasana (Eagle pose)

Step 1
Begin in Tadasana (standing pose). Bend your knees and raise your left foot to cross it over your right leg.

Step 2
Ensure that right foot is firmly placed on the floor and the left thigh is over the right thigh. Your left foot’s toes should be pointing downwards. Bring your arms forward so that they are parallel to the floor.

Step 3
Cross your right arm over your left, then bend your elbows so that your arms are perpendicular to the floor. Make sure your hands are facing each other.

Step 4
Turn the hands slowly so that the palms face each other. Stretch the fingers upwards while pressing the palms together. Hold for 5 to 7 breaths.

Step 5
Release your hands slowly and bring them to the side of your body. Raise your left leg and place it back on the floor and slowly come back into Tadasana.

Benefits of Garudasana (Eagle pose)

Improves balance.
Strengthens the calves.
Helps alleviate sciatica and rheumatism.
Stretches the hips, thighs, shoulders and upper back.
Loosens the legs and hips, making them more flexible.

Cautions of Garudasana (Eagle pose)

Avoid practicing this pose if you’ve had a recent knee, ankle or elbow injury.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level