Eagle Pose (Garudasana)

Sanskrit word “garuda” means eagle. According to Hindu mythology “Garuda” is known as the king of birds. It transports the God Vishnu and is known to be eager to help humanity and fight against demons.

Benefits of the Eagle Pose (Garudasana):
The Garuda-asana helps strengthening the legs, knees and ankles. It stretches and tones muscles of the leg and helps to relieve cramps of it.

How to perform the Eagle Pose (Garudasana)
- Stand with your feet together and arms by your sides.
- Bring the left foot upward bending the knee, while wrapping the left foot around your right leg as you rest the back of your left thigh on the right thigh.
- Cross your arms left over right.
- Keeping the fingers pointed upward join both the palms of your hand.
- Breathe-in and hold the posture till you can hold your breath.
- Breathe-out and return back to position #1. Repeat the Garuda-asana as directed on the opposite side, i.e. wrapping the right leg over the left and the right arm over left.

Video: Eagle Pose (Garudasana)

Durations/Repetitions of the Eagle Pose (Garudasana):
Hold the asana till you can hold your breath. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable. Repeat 2 or 3 times on each leg.

Difficulty Level and Advancement of the Eagle Pose (Garudasana):
Garuda-asana is a difficulty level 3 asana recommended for beginners.

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