Garudasana blog

Garudasana – The Eagle Pose

I become one-pointed to realize my potentials.

It is important to maintain alertness and flexibility, both the body and mind. 

Garudasana — the name characterizes strength, flexibility, and agility of the body as well as alertness, one-pointedness, and sharpness of the mind. Suppleness and elasticity of the extremities (the arms and legs) result through the movement of the joints. Garudasana or the eagle pose is an excellent asana which embodies twofold twists of the extremities at one go.

Method of Practice:

Starting Position

1. Stand with feet together and hands at the sides.

Step 1

Practice of Wrapping of Legs

1. While exhaling, lift your left leg and wrap it around your right knee from the front and take it back from behind the right calf, locking the ankle of your right leg with your left foot.

2. Once the balance on one leg is secured, try to straighten your torso.

3. Maintain the position for six seconds with a suspension of your breath or breathe normally if you cannot hold the breath.

4. Inhaling, unwrap your leg and come to the starting position.

5. Repeat the same procedure with the opposite legs.

Step 2 

Practice of Wrapping Arms 

1. While exhaling, extend the left arm with the elbow slightly bent. Place the right elbow on the inside of the right elbow. Now push the left arm outwards and leftwards trying to wrap the hands to join the palms of both hands.

2. Maintain the pose for six seconds with the suspension of breath.

3. While inhaling, return to the starting position.

4. Repeat the same procedure with the opposite hands.

5. Practise this step for some time to gain efficiency before hands and legs can be practised together.

Final Posture

1. Practise both Steps 1 and 2 simultaneously.

2. Repeat the same process with the opposite legs and hands.


1. Severe arthritis and problems with the extremities, tennis elbow, frozen shoulders.

2. People with cardiac problems, hypertension and vertigo can practise Hansaji J. Yogendra’s lying down variation.



1. It strengthens the muscles, tones the nerves and loosens the joints of your legs.

2. It stretches your hips, thighs, shoulders and upper back.

3. It improves muscle tone flexibility in your thighs.

4. It develops the balance of your body.


1. It helps relieve sciatica and rheumatism in the legs and arms.

2. It develops balance.

3. It relieves stiffness in the shoulders


1. It sharpens your awareness and concentration.

2. It keeps your mind alert.

3. It helps you to cultivate confidence.

Muscles Involved

1. Flexors, abductors and internal rotators of the hip

2. Planter flexors of the ankle, flexors of the elbow

3. Protractors of the shoulder girdle

4. Flexors, abductors and medial rotators of the shoulder

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