Eagle Pose (Sanskrit: Garuḍāsana / गरुड़ासन)
The Sanskrit word ‘garuda’ means an eagle, the king of all birds. Garudasana (Garuḍāsana) may look like a typical ‘pretzel-like’ yoga twist, but it’s actually easier than it looks. The real challenge is to get the balance right. This pose works on the inner thighs and stretches the shoulders while enhancing our sense of balance and concentration.
Instructions for Doing the Eagle Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Bend your knees a little and bring your left leg over your right thigh just above your right knee and hook the top of your left foot behind the lower right ankle. Your left shin should be in contact with your right calf. You’ll be completely balancing on your right leg by now, with your left leg entwining around your right leg.
- Now, stretch your arms forward, raise them parallel to the floor and place your right elbow on the front part of your left arm, close to the elbow joints.
- Bend your elbows and pull back both your arms and extend your right hand towards your right shoulder and left hand towards your left shoulder and join your palms. Your left arm should be entwined around your right arm now.
- Hold this position for about 15 to 30 seconds, breathing deeply but evenly, without any jerks.
- To release the pose, release your arms first and then your legs. Come back to Tadasana (step 1) and repeat all the steps balancing on your left leg this time (right leg will be entwined around your left leg). Stay for another 15 to 30 seconds and then relax.
Benefits of Doing Garudasana
- This asana is highly recommended to those with stiff shoulders, knees, or ankles. Garudasana removes stiffness upon regular practice and makes both our arms and legs more flexible.
- It also relieves pain, stiffness, and cramps in the calf muscles and glutes.
- Since it’s an asymmetrical balancing pose, it enhances our sense of balance and coordination.
- This pose increases our ability to concentrate and helps keep the mind calm.
- It is also helpful in alleviating the symptoms of sciatica and rheumatism.
Precautions
- If you have a knee, elbow, shoulder, or ankle injury, do not practice this pose.
- If you are unable to balance, take the support of a wall, initially.