Garudasana is a standing, balancing pose for beginners that stretches the entire body while wrapping together the hands and legs. The intense twisting improves the blood circulation and releases the body from stress, tension and strain.

Garudasana Basics

Sanskrit PronunciationGarudasana
(gah-rue-DAHS-anna )
Meaning‘Garuda’ = “eagle,
asana‘ =‘pose’
Pose Type Standing, balancing pose
Pose LevelIntermediate pose
Style of yogaHatha yoga
Other NamesEagle Pose
StretchesShoulder, glutes, upper back, adductors muscles
Strengthening Calves, ankles, thighs, and hips
Duration30 second to 3 minutes


The word “Garudasana” is composed of two Sanskrit words – Garuda represents a mythical bird with half-human and half bird-like (eagle) body.and asana is the pose.

Garudasana is originally a Sanskrit word for Eagle Pose, and in the case of Indian mythology, it has been suggested that Garuda is 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 is a prominent figure in Hindu mythology. He is depicted as a bird-like creature with the body of a human and the wings and beak of an eagle. Garuda is considered the king of birds and is often portrayed as the mount (Vahana) of Lord Vishnu, one of the principal deities in Hinduism. Garuda is also known for his rivalry with snakes, particularly with the serpent deity Nāga, which is often depicted coiled around him in battles or as a sign of their enmity. Garuda is revered for his strength, speed, and devotion to Vishnu, making him a symbol of loyalty and power in Hindu mythology.

Practice Guide For Garudasana (Eagle Pose)

Garudasana involves a sequence of movements that challenge the practitioner’s strength, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.

Preparatory Pose

Steps to do Eagle Pose

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.

Follow-up Poses

Benefits of Garudasana

Enhance flexibility

The twisting hand and legs in Garudasana stretches your shoulder, upper back, hamstring, calves, hip flexors, adductors, etc.

Improves balance

While doing Garudasana, you have to balance your body on only one leg. This helps in balancing the body. In the beginning of this yoga, you may have some difficulty in balancing.

Enhance sexual function 

Regular practice of yoga, including poses like Garudasana, can improve body awareness and confidence, which may positively impact sexual experiences.

Strengthens the legs

Skandasana deeply engages the muscles of the thighs, hamstrings, and calves, helping to build strength and stability in the lower body.

Activates Mooladhara Chakra

The regular practice of Garudasana lays physical touch on perineum and coccyx or the pelvic bone; where the Mooladhara Chakra located, which results in its activation.

Helps in Sciatica

Stretches and tones lower back and the almost all the leg muscles that can overcome muscle stiffness due to which Sciatica nerve causes pain.


There are some important things that you need to keep in mind before performing this particular asana. It is essentially best to avoid it if you have had a recent knee, ankle or elbow injury.

Pregnant women should always take medical consent before practicing this asana. As a beginner, you may find it a little difficult to actually wrap the arms around each other. To make it easier, extend the arms so that they are actually parallel to the ground. Now hold the ends of the given strap. Now, as you hold the trap tightly, try and then wrap the hands in this particular position.

You may also find it very difficult to keep the raised leg behind the calf of the standing leg. Keep pressing the big toe of your raised foot, rather than the entire foot, until you get really comfortable. This will definitely help in maintaining balance. To deepen this particular posture, after assuming the posture, try to bend forward and then push the forearms into the thigh of the upper leg. Wait a few moments. Then, you should come back up. Now repeat this asana with your other leg also.


Whenever you do Garudasana, there are high chances that you will feel a little constricted. However, once you master it, the body feels as if you are riding the wind, similar to Eagle Pose. The term mindfulness actually refers to energy flow in any type of situation.

This special flow, or energy, helps one become stable, stable and even more spacious amidst any challenging situation without any kind of obstacles. Resisting can exhaust you, and you may even be tempted to give up. However, if you give in or even resist whenever you are in this particular posture, you will definitely lose balance.

But if you do this asana with an open mind and a lot of courage, then you can easily overcome any kind of obstacles and there will be a flow of positive energy in 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