Garudasana is essentially a term in Sanskrit for Eagle Pose, and in the case of Indian mythology, it is suggested that Garuda was actually the king of all types of birds. The bird doesn’t only served as the Lord Vishnu’s vehicle but also remained to be the frontrunner whenever it came down to fight against the demons of all types.

Garuda also means devouring. As an older representation of the Phoenix, a mythical creature, it is also said that Garuda identifies itself with something that consumes the first of the rays of the sun.

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This asana is actually in the form of Garuda. It needs to be done with an empty stomach. You have to ensure that you have taken meals at least four to six hours prior to practicing this asana and provide enough time for the body to digest the food. In an ideal sense, there have to be at least 10 to 12 hours of gap between the practice and the meal which is often advised as the best thing to practice this asana and also in the morning.

However, due to the different busy schedules of the people,  a lot of them find it difficult to perform this asana in the morning. These people can practice this asana in the evening. The bowels need to be clean whenever you practice this asana.

How To Do Garudasana

Step 1

First, you need to stand erect like Tadasana as below posturer as mention below image

Garudasana Steps 1

Step 2

then bend the right knee gently and then wrap the left leg around the right leg in such a fashion that the knees are actually stacked over each other. The left foot needs to touch the shin of the right leg.

Gaudasana step 2

Step 3

Now you need to raise the arms to the height of the shoulder and then wrap the right hand around the left. Make sure that the elbows are actually bent at the angles of 90 degrees and are also properly stacked.

garudasana step 3

Step 4

After the above step 3, strike a balance in this particular pose as you keep on bringing the hips down gently. The knees should move in the particular direction of the midline rather than leaning to one particular side.

Garudasana final step

Hold above final pose for some time. Breathe slowly and deeply. Focus on your third eye and then let go of all of your negative emotions.

Now release this pose and then switch the limbs and move on to repeating the pose.

Preparatory Asanas

Follow-up Poses

Benefits of Garudasana

  1. Garudasana assists in stretching the hips, thighs, shoulders, ankles and upper back.
  2. It helps in focusing and even improves the ability to maintain balance.
  3. It strengthens the calf muscles.
  4. It also assists in relieving the pain that is associated with sciatica and rheumatism.
  5. It also assists in making the legs, back and hips much more flexible.
  6. This asana even works great as a stress buster.
  7. Improves concentration.


There are certain significant points that you need to keep in mind before you actually do this particular asana. It is better to avoid it essentially in case you have a recent knee, ankle or elbow injury.

Pregnant women should always take medical consent before practicing this asana. As a beginner, you might actually find it a bit difficult to tangle the arms around each other. In order to make it much easier, stretch the arms out in a way that they are actually parallel to the ground. Now hold on to the ends of a given strap. Now, as you keep holding on to the trap quite tightly, try and then wrap the hands into this particular position.

You may even find it quite difficult to keep the raised foot latched behind the calf of the standing leg. Until you actually get comfortable, keep pressing the big toe of your raised leg rather than the entire foot This will certainly help in maintaining balance. In order to deepen this particular pose, after assuming the posture, try to lean forward and then nudge the forearms into the top leg’s thigh. Hold for a few moments. Then, you should come back up. Now repeat this asana with your other leg.

Final Word

Whenever you perform this asana, it is more likely that you feel a bit constricted. However, after mastering it, the body feels like you are riding the wind similar to an eagle pose. The term of riding in the mind actually refers to energy flow in any type of situation.

This particular flow, or the energy, assists in becoming stable, steady and even more spacious in the midst of any challenging situation without any sort of barriers. Resisting can make you tired, and you might even be tempted to give up. However, if you give up or even resist whenever you are in this particular asana, you will certainly lose the balance.

But in case you do this asana with quite an open mind with a lot of courage, you can easily overcome any types of obstacles and have a persistent flow of positive energy throughout your body and mind.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional