Garudasana or Eagle Pose
Garudasana or Eagle Pose is a standing balancing asana in modern yoga as exercise. In Sanskrit, Garuda is the name of the eagle which is the vehicle of Lord Vishnu. Eagle Pose helps boost energy in the body and hence can be included in flow yoga sequences. Seated Eagle Pose is easy to perform and can be done in the office or even while travelling. Just a minute of seated Garudasana can give a good break and relaxation from the hectic work. For those who want to exercise the leg muscles too, they may perform the standing eagle pose or Garudasana.
How to do Eagle Pose (Garudasana)
- Begin by standing in Tadasana.
- Bend your knees and lift your left foot up to cross it over the right one.
- 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 forwards while keeping them parallel to the floor.
- Cross the right arm over the left one and bend your elbows so that your arms are now perpendicular to the floor.
- Ensure that the back of your hands are facing each other.
- Slowly turn the hands so that the palms face each other.
- Pressing the palms together, stretch the fingers upwards.
- Keeping your gaze focused at one place, stay in this pose for a couple of breaths.
- Slowly release the hands 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.
How to do Seated Eagle Pose (Seated Garudasana)
- Sit in a comfortable position on the floor with arms resting on the thighs. Sukhasana or the easy pose can be assumed by sitting cross legged on the mat. If there is difficulty sitting on the floor, you may also do this sitting on a chair.
- Bring the two hands together with the elbows close to each other.
- Take the right arm around the left arm and make the right palm touch the left palm.
- At this point the two arms are inter-twined together like two snakes.
- Keep the spine straight and relax the shoulders.
- Gaze straight ahead. Breathe normally in this final position.
- Maintain the position for as long as you are comfortable.
- To release the position, un-twine the arms and bring the arms back to the thighs.
- One can also practice with the left arm twisting around the right arm.
Eagle Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
- Arms and Shoulders
- Upper Back
- Feet and Ankles
- Hamstrings
- Hips
- Knees
Eagle Pose encourages balance on another level, too. Whether you’re feeling unwell physically, or unstable mentally, Eagle Pose is here to help. Taking a few minutes to practice this pose can bring your body, mind, and spirit into balance and alignment. This will in turn help you to refocus and refresh.
Contraindications and Cautions
Students with knee injuries should avoid this pose, or perform only the leg position described in the Beginner's Tip below.
Modifications and Props
Beginning students often find the balance in this pose very unstable. As with all standing balancing poses, you can use a wall to brace and support your back torso while you’re learning to balance.
Students with knee injuries should avoid this pose, or perform only the leg position described in the Beginner's Tip below.
Modifications and Props
Beginning students often find the balance in this pose very unstable. As with all standing balancing poses, you can use a wall to brace and support your back torso while you’re learning to balance.
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