Garudasana (Eagle Pose)

What is Garudasana (Eagle Pose)?

Garudasana, or Eagle Pose, is a standing balance yoga posture that involves wrapping one leg over the other and intertwining the arms. It enhances balance, flexibility, and concentration while stretching the shoulders, upper back, and legs.

Your ankles, thighs, glutes, knees, core, arms, shoulders, and back will start to burn as you maintain this position. The term Garudasana is a group of Sanskrit words. According to Hindu mythology, Garuda is the king of all birds, the snakes’ enemy, and a friend of humans.

The book Garudopanishad teaches charms and mantras for poison healing. The Garuda Purana, one of the 18 Mahapurans, covers a wide range of topics, such as yoga theory, cosmology, karma, and soteriology.

Eagles are regarded as mythological animals in Buddhist culture, and the Garuda is a common subject in Buddhist folk art. The Bodhisattva, or monk who achieves Nirvana, is symbolized by the Eagle, one of the Four Dignities of animals in Tibetan Buddhist tradition.

Which muscles are used in Eagle Pose, or Garudasana?

• Calf Muscles
• Hamstrings
• Quadriceps
• Hip Flexors
• Gluteus
• Core
• Deltoids
• Rotator cuff
• Rhomboid
• Trapezius
• Pectoralis major and minor
• Biceps
• Triceps

What Are the Health Benefits of Eagle Pose (Garudasana)?

Improves Balance: The individual stands on one leg with their center of gravity down when performing the Garudasana position. This encourages the individual to make an effort to maintain the proper equilibrium.

The Garudasana is therefore an excellent practice for anyone attempting to regain lost coordination or stability.

Improves Focus: To avoid losing their balance when in the Garudasana stance, the person must give close attention.

This pose’s intention to induce quiet heightens inner awareness and encourages mental and physical calmness.

Improves Flexibility: A helpful shoulder stretch that relieves shoulder stiffness induced by prolonged computer use is the Garudasana.

Additionally, integrating the body’s various joints and muscles improves range of motion and flexibility.

Reduces Stress: One of Garudasana’s less well-known benefits is how well it works to reduce tension and stress in the body.

Muscle tension is a common symptom among sedentary working people. Regularly performing Garudasana can help relieve these pains.

Treats Sciatica: Sciatica is a back, hip, and leg ache caused by a pinched sciatic nerve. By pinching the spinal nerve root in the lower back, prolonged sitting can cause sciatica.

By strengthening the muscles in your lower back, the eagle stance in yoga can help relieve sciatica pain, among other advantages.

Additional Benefits:

In addition to the benefits previously mentioned, the Garudasana helps with:

• Your body will detox if you squeeze your internal organs and kidneys.
• enhancing the digestive system and controlling bowel movements.
• The benefits of the Garudasana mentioned above demonstrate how important it is to yoga. To benefit from these numerous benefits, one must continue to practice consistently.

Which positions are utilized to get ready for Garudasana or Eagle Pose?

The Garudasana (Eagle Position) exercise requires the use of both arms and legs, bent. Some of these poses focus on external rotation to expand the range of motion that may be worked out and to improve hip and shoulder flexibility, which will help with the internal rotation of the Eagle Position:

• Tadasana Paschima Namaskarasana (Standing Reverse Prayer Position)
• Baddha Konasana (Bound Angle Position)
• Gomukhasana (Cow Face Position)
• Utkatasana Variation with Eagle Arms (Chair Position Variation)
• Eka Pada Tadasana (One-Legged Mountain Position)
• Sukhasana Deltoids Stretch (Sitting Deltoids Stretch)
• Vakrasana (Twisted Position)
• Virasana (Hero Position)
• Vriksasana (Tree Position)
• Adho Mukha Svanasana (Downward-Facing Dog Position)
• Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
• Utkatasana (Chair Position)
• Supta Virasana (Reclining Hero Position)
• Supta Baddha Konasana (Reclining Bound Angle Position)
• Upavistha Konasana (Wide-Angle Seated Forward Bend)

How to Perform Garudasana (Eagle Pose)?

• Bend your knees into the Chair stance from the Mountain pose.
• Place your weight on your left foot and concentrate on your doctor, standing still in front of you.
• Holding your arms out to the sides for balance, lift your right leg as high as you can and cross it over your left thigh. Apply force to your thighs.
• Behind your left calf, connect across the sole of your right foot.
• As you exhale, place your right arm beneath your left, bend your elbows, and aim your fingers at the Ceiling.
• Lift your hands and take their palms together.
• Try to grip your left thumb with your right hand or push the backs of your hands together.
• Elevate your elbows slightly.
• Keep your face, jaw, and base of your neck relaxed.
• Hold for five breaths.
• Continue to the other side.

Garudasana (Eagle Pose) Video:

What are the Eagle Pose (Garudasana) follow-up poses?

After completing the Eagle Position (Garudasana), which requires an internal rotation of the hips and shoulders, the following postures should be done as part of the relaxation and cooling down process:

• Uttanasana (Standing Forward Bend Position)
• Urdhva Hastotanasana (Palm Tree Position)
• Malasana (Garland Position)
• Balasana (Child’s Position)
• Adho Mukha Svanasana (Downward-Facing Dog Position)
• Utkata Konasana (Goddess Position)
• Setu Bandha Konasana (Bridge Position)
• Try the chair posture, reclining bound angle, downward-facing dog, or tree position before moving to the eagle position. Verify the location of the tree or chair.

What are some suggestions for beginners to Eagle Pose (Garudasana)?

The Eagle position requires a lot of movement, with the arms and legs positioned to balance on one leg while considering everything. You can, however, practice it on your own at first by breaking it down into its various components. For example,

• Learning how to position your arms at your desk is a great technique to stretch your upper back while working.
• To practice wrapping your legs, lie on your back or lean against a wall for support.
• You may increase your confidence in your ability to balance by doing the Chair posture with one foot raised just a little way off the ground.
• Whatever your level of skill, it can be challenging to connect your foot under your calf in the Eagle position.
• You can also set your foot on a block or the floor for additional balancing assistance, or just cross your leg over and position your foot toward the floor. Squeeze your thighs together.

What are some position guidelines for Eagle Pose (Garudasana)?

Eagle Position, or Garudasana, is a calming and energizing position that can be a little discouraging at first. If they modify a little and apply certain balancing techniques, even the beginning yogi can experience a sense of calmness.

Tadasana is where balance begins. Begin this pose before you even step into it. Find your drishti (focal point), take five to seven deep breaths, and look inward while in Tadasana, also called Mountain Position. Meditate in an open-minded manner. When you’re ready, transfer your awareness to your left leg. Look at it. As you heal, feel the ground beneath you supporting you. Your left leg is powerful, supported, and floored; place your weight on it.

Start by spreading your arms wide like wings and reaching up to the ceiling above you. Move your right arm under your left arm with effort. If you have never done this stance before, press the backs of your palms together.

Cross your thigh high: Bend your knees while seated in the chair. Lift your right leg as high as possible, then cross it over your left thigh. The higher you cross your legs, the more balanced you’ll be.

Sit tall and deep; your hips should be square. Sit down further while keeping your shoulders and chest stacked over your hips by using your leg strength. We frequently lean forward and squat over our knees and toes. Imagine gliding down a wall with your upper back and shoulders flat on it.

Which Garudasana (Eagle Pose) variations are present?

The following are some common variations of the yoga pose, with the Eagle Position (Garudasana) serving as the foundational position. The base posture can also be called the Eagle posture (Garudasana).

Individual variations in skill can make a certain yoga position easy for one person but challenging for another. As a yoga trainer, you can aid someone who is suffering with a particular yoga pose by offering position alternatives, or you can present a more straightforward version of a position for someone who is experiencing problems with the main position.

Therefore, position modifications can help your people grow and become more confident in their yoga exercises, regardless of their starting skill levels. Your personality as a yoga instructor becomes very important at this point.  We have collected a range of Eagle Position variants in one place to assist you in planning your yoga classes while you connect with individuals of various ability levels.

Other yoga positions such as Gomukhasana, Sirsasana, Reclining Eagle Position, and Handstand (with legs connected in Garudasana) can be combined with this pose.

• Eagle Position
• Eagle Arms Close-Up
• Eagle Position Variation 1
• Eagle Position Chair
• Eagle arms resting on a chair when seated
• Half Eagle Position
• Supine Eagle Legs Position Flow
• Eagle Position Foot On Block
• Chair Variation in the Eagle Legs Position
• Eagle Position Squat
• Sitting in the Eagle Leg Position and Changing the Flow of the Chair

What has changed in Eagle Pose (Garudasana)?

Considering it can be challenging to balance the body in this position, one could use the wall for support. To begin with, a good way to get into the posture is to moderate the crossed leg foot on the floor. If the arm and elbow combination is too challenging, one can only do a Namaste close to the chest or interlock beneath whatever appears comfortable.

A few guidelines are needed to make Garudasana perfect. They are:

• Strength, grace, and elegance are developed in this yoga stance when done correctly.
• Squeeze your thighs and arms together tightly. The more you do this, the more equilibrium you will accomplish.
• Make an effort to keep your arms, hands, and thighs in a straight line.
• Instead of just connecting the raised foot to the standing leg, begin actively gliding the toes along the back of the calf.
• Lift the chest away from the thighs and stack the shoulders over the hips while keeping your depth.
• Bend your knees deeply and move your tailbone as close to the floor as you can.
• Focus on one thing at a time and avoid looking excessively up or down.

What are the contraindications and precautions for Eagle Pose, or Garudasana?

Precautions:

• Beginners would initially find it challenging to maintain their balance; focusing their attention on one area can be beneficial. To achieve equilibrium, move slowly through the steps. Alternatively, you can try the posture by doing the arms and legs as directed. If you want to, do the following after standing in Tadasana: 3, 4, 1, 2, 5, and 6. You may find it easier to stay balanced if you use this method. Once you have mastered balance, perform the exercises mentioned above. You can close your eyes to increase concentration once you’ve perfected the position.
• Avoid doing Garudasana if you have recently suffered an injury to your knee, ankle, or shoulder.
• You should avoid trying the eagle posture if you suffer from asthma, high or low blood pressure, regular migraines, or obesity.
• The Eagle Position should also not be performed by pregnant women.

Contraindication

The eagle posture should not be reached under the following conditions:

• A painful diagnosis of arthritis
• Bone and joint injuries, as well as varicose veins.
• In the third trimester of pregnancy, it is not advised to exercise.
• Additionally, if you have low blood pressure, inner ear problems, or headaches, you should avoid it.
• It’s important to adjust in Garudasana, especially with the hands, arms, and thighs.
• When finishing it, the back should be straight because a rounded back seems less functional.
• Avoid doing it if you have injuries to your arms, shoulders, elbows, or knees.
• A painful diagnosis of arthritis
• Bone and joint injuries, as well as varicose veins.
• In the third trimester of pregnancy, it is not advised to exercise.
• Additionally, if you have low blood pressure, inner ear problems, or headaches, you should avoid it.
• It’s important to adjust in Garudasana, especially with the hands, arms, and thighs.
• When finishing it, the back should be straight because a rounded back appears less functional.
• Avoid doing it if you have injuries to your arms, shoulders, elbows, or knees.

Don’t accept this position if you already have one.

• Elbow injury.
• Knee injury.
• Ankle injury.
• Wrist injury.
• Veins that are varicose in the rear of the knees,
• severe knee pain, and arthritis.
• Appropriate for late-term pregnant women.

What are the dos and don’ts in Garudasana, or Eagle Pose?

Do’s:

• Make sure your upper body remains straight.
• Focus on the stable object in front of you to maintain your balance.

Don’ts:

• Lose your equilibrium.
• Lift the right sole off the ground wherever you are.

What Common Mistakes Are Made in Eagle Pose (Garudasana)?

It’s important to adjust. Ensure that your hands, arms, and thighs are in position. Since the Eagle Position is usually executed with a straight back, a rounded back is regarded as less beneficial.

What are the therapeutic applications of Eagle Pose, or Garudasana?

• Sciatica
• Rheumatoid Arthritis
• Unstable pelvis during pregnancy

Conclusion

Eagle Pose, also known as Garudasana, is a powerful yoga pose that improves flexibility, balance, and focus. By requiring consistent breath control and mindfulness, it stretches the shoulders, strengthens the legs, and enhances concentration.

Garudasana is particularly helpful for people who sit for extended periods since it can help relieve hip and shoulder stiffness. It also improves coordination and strengthens the core, which makes it a great pose for mental and physical health in general.

You may develop resilience, patience, and stability in your routine—both on and off the mat—by including Garudasana.

FAQs

References

• Garudasana (Eagle Pose). (n.d.). MyYogaTeacher. https://myyogateacher.com/yoga-asana/garudasana
• Eagle Pose Yoga  (Garudasana) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. (2017, November 20). Tummee.com. https://www.tummee.com/yoga-poses/eagle-pose
• Team, T. A. (2023, December 29). Eagle Pose (Garudasana): Steps, Benefits, and Precautions in Advanced Yoga. https://www.tataaig.com/knowledge-center/health-insurance/health-benefits-of-garudasana
• EkhartYoga. (2020b, November 6). How to do Eagle pose Garudasana – Ekhart Yoga. Ekhart Yoga. https://www.ekhartyoga.com/resources/yoga-poses/eagle-pose
• Sorathiya, D. (2024d, October 14). Garudasana (Eagle Pose) – Health Benefits, Steps, Precaution. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/garudasana-eagle-yoga-pose/#What_is_Garudasana_Eagle_Pose