Eagle Pose or Garudasana in Sanskrit (‘garuda’ = ‘eagle’ and ‘asana’ = ‘posture’) is a standing balancing pose that involves wrapping one leg around the other and crossing the arms in front of the body. Garuda is known as the king of the birds. Garudasana can help improve balance and coordination, stretch the shoulders and upper back, and tone the legs and glutes. It can also help calm the mind and improve focus.
Eagle Pose is considered a base pose as eagle pose variations can be derived from this pose. Eagle Pose helps boost energy in the body and hence can be included in different yoga sequences.
Benefits and Contraindications
Strengthens and stretches the ankles and calves
Stretches the thighs, hips, shoulders, and upper back
Improves sense of balance
Avoid getting into this pose if you have any knee, elbow, ankle and wrist injury.
Not for women in later term pregnancy.
Photo poses in different angles
Frequently Asked Questions
Yes, beginners can practice Garudasana, but it’s important to start with the basics and focus on alignment and breath. If you have any injuries or limitations, make sure to consult with a qualified yoga teacher or healthcare professional before attempting the pose.
Garudasana engages several muscles including the quadriceps, hamstrings, glutes, calf muscles, deltoids, trapezius, rhomboids, and the muscles of the rotator cuff.
You can hold Garudasana for 5-10 breaths on each side, or longer if you feel comfortable. It’s important to listen to your body and avoid any discomfort or pain.
It’s best to avoid Garudasana during pregnancy, especially in the second and third trimesters. If you’re pregnant, make sure to consult with your healthcare provider and a qualified yoga teacher for modifications or alternative poses.
Some common mistakes to avoid in Garudasana include: collapsing the chest or rounding the shoulders, hunching the back, leaning too far forward or back, holding the breath, or gripping the toes too tightly. It’s important to focus on maintaining a steady breath, keeping the spine long, and finding a comfortable balance in the pose.
- Eagle Pose With Chair
- Eagle Arms Strap Close Up
- Eagle Pose Foot On Block
- Inverted Eagle Pose
- Extended Eagle Pose
- Seated Eagle Pose
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