A common standing balance pose is called garudasana. The forearms and legs are twisted together in the yoga pose known as Garudasana. The terms “Garudasana” and “Asana,” which both imply posture or stance in Sanskrit, are combined to form the word. Thus, the yoga position known as Garudasana is also known as the Eagle pose. The Garuda stance is another name for it.

The king of birds is the garuda or eagle. It is depicted as having a red wing, white face, and aquiline beak, along with a golden body. These birds were revered as demon-conquering warriors. The Garudasana stance can simultaneously give the arms and legs a double twist. Yoga’s eagle posture is notable for giving the body instantaneous strength, pliability, and suppleness.

Steps For Performing Garudasana

  1. Take Mountain Pose or Tadasana. beneath your sitting bones, with your feet slightly apart.
  2. To ground yourself and create a sense of connection with the earth, put your hands on your hips and press your pelvis down with them. Feel a comparable lift up through the crown of your head as you press down, along with a stretching of your spine.
  3. Lift your right foot while bending both knees, then carefully cross your right thigh over your left. After that, hook your right foot behind your left calf. (Your left knee should be looking forward and neither of your knees should feel strained.)
  4. With both arms extended in front of you, cross the elbow of your left arm over the upper arm of your right. Raise your elbows to shoulder height, slide your right hand toward your face, cross your forearms, and squeeze your palms together.
  5. Remain in this position for five full breaths, noticing the stretch in your upper back. Repeat on the other side, then get back into Tadasana.

Benefits of Gurudasana

When done correctly, regular practice of the yoga stance known as Garudasana can give one strength, self-control, and grace. Here are some of the advantages of garudasana.

1. Garudasana’s health benefits for body detoxification

We all eat food because it is a source of energy. But occasionally, the leftover food residue builds up and makes us feel sluggish. As a result, we favor several detox drink variations. With the body twisted in the eagle pose, the internal organs are squeezed and the kidneys are cleaned out, which results in the body being detoxified.

2. Garudasana’s Health Benefits for Legs

Try the eagle posture if you have tightness in your legs. In the eagle pose, the legs are wrapped and wound around one another to strengthen the bones and muscles of the legs. The anterior compartment of the thigh muscles is stretched in the eagle pose, which strengthens and increases the flexibility of the thigh muscles. It may aid in reducing calf cramps and also give the thighs, feet, and feet a lot of strength.

3. Hip-health benefits of Garudasana

The yoga stance known as Garuda may be the one for you if you’re seeking a hip exercise. Your hips are flexed in this position, and the muscles around them are clenched and internally rotated. It consequently improves the body’s coordination, flexibility, and balance.

4. Shoulder benefits of Garudasana

Yoga’s Garudasana vigorously extends the upper body and shoulders. The shoulder is shifted toward the middle of the body in the eagle posture, allowing the shoulders and arm joints to soften. Additionally, it might aid in easing shoulder discomfort and stiffness.

5. Additional advantages of Garudasana:
  • The Garudasana stance may aid in blood circulation to the body’s vital organs, boosting their performance.
  • Because the eagle stance enables you to balance on one leg, it might help you improve your focus, alertness, and awareness.
  • Even if practicing yoga positions, such as the Garudasana pose, may have advantages, they still cannot replace modern medicine as a form of treatment for any ailment.
  • Additionally, one should seek the advice of a skilled medical professional rather than relying solely on yoga as a treatment for health issues.
  • To prevent bodily harm, it is also advised to learn and practice yoga under the guidance of a yoga specialist.


Exercise Risks

The following circumstances prevent you from performing Garudasana:

  • People with elbow, ankle, or knee ailments should avoid the eagle pose because it requires twisting and wrapping their arms and legs, which could aggravate their injury.
  • Garudasana position shouldn’t be performed by those who have varicose veins (enlarged, swollen veins) since it could put a strain on the vein and cause difficulties.
  • People with arthritis pain should avoid performing the Garudasana stance since it could make their pain worse.

Under the guidance of a skilled yoga master, you can assess the danger considerations involved and continue practicing Garudasana with caution.


What Are Some Advice for Eagle Pose Practice?.

  • Before performing the Garudasana, always warm up.
  • Instead of crossing one leg onto the other, you can cross your legs and press your bigger toe into the floor. You can gradually develop equilibrium by doing it in this manner.
  • Be sure to flatten your hands against one another. Instead, if encircling your arms makes you uncomfortable, put them around the shoulders on the other side.
  • In this asana, it’s important to maintain regular breathing; holding your breath is never advised.
  • Stop practicing this pose if you experience pain or dizziness.
  • It’s crucial to practice this pose on an empty stomach. You can therefore eat at least 4-6 hours before performing Garudasana.

What Simple Changes Can Be Made to the Eagle Pose?

  • Those who are just starting to study the Eagle position should pay particular attention to this section. You can practice these simple adjustments to get more accustomed to the stance.
  • For the first few times, you can lean against a wall to relax your back. Try balancing without the wall as your confidence grows.
  • Put a block under the elevated foot if you’re having trouble hooking it. Use this as a kicking stand of sorts.
  • Sitting in a chair and attempting the eagle pose is another option.
  • Garudasana is one of the best stretching exercises, in addition to its numerous health advantages. Your back, hips, shoulders, thighs, and calves can all be strengthened by it. To enhance focus and concentration, keep your blood flowing properly and declutter your mind. You now know how to begin this practice if you have read the entire article.


Standing in the balance pose known as Garudasana. Because the final position of the body resembles an eagle’s beak, the yoga stance known as Garudasana is also known as the “eagle pose.” The eagle yogasana aids in improving mental focus, alertness, and awareness. The eagle position simultaneously offers the arms and legs a full two-fold twist. Stretching the shoulders, arms, hips, calves, and thighs might also be beneficial. To prevent any injuries, it would be beneficial if you performed Garudasana asana while being supervised by a certified yoga instructor.

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