Garudasana (Eagle Pose)- Benefits & Steps

Garudasana (Eagle Pose)

Garudasana is an ancient yoga posture which helps in developing the balancing ability of the body.  This asana is based on the character of Garuda (eagle), in which both the legs have to be tied together.

By doing this asana, there is accumulation of radian and peak of the body, thereby strengthening the muscles of the waist, back, and legs. Some of the benefits of this asana are:
Helps enhance stability and balance.

Makes the muscles of the thighs, back, and arms flexible. Gives strength to the muscles of the internal organs.

How to do Garudasana (Eagle Pose)

♦ Stand comfortably and keep your feet flat on the ground.

♦ Now wrap your right leg around the left leg and pass it over the left leg.  Place the paw of the right foot behind the paw of the left foot.

♦ Pass your right hand over the left hand and join your hands at the mouth position of Garudasana.  While passing the right hand over the left hand, interlace your fingers between the fingers of the left hand.

♦ Your folded hands should be near your navel and straighten them so that they remain straight.

♦ Make sure that your shoulders stay down and the weight is balanced on the left and right side of the body.  Keep in mind that your spine is straight and pull Dhanurasana in a little tension.

♦ Stay focused in this position for 20-30 seconds and keep the breath controlled.

♦ Slowly open the arms and legs and come back to the normal position.

♦ Swing the right leg around the left leg and again form Garudasana, but this time raise the left leg and place the toes of the right foot behind the toes of the left foot.  And then add hands.

♦ Again stay focused and controlled breathing for 20-30 seconds.

♦ Come back to normal position and relax.

Note that if you are finding it difficult to perform Garudasana, you can try doing Garudasana before a Vrikshasana or a Long Uttanasana.  It is important to take the time to stand up and practice while doing yoga.

Benefits of Garudasana (Eagle Pose)

1. Strengthens the body:  Garudasana helps to strengthen many parts of the body, such as the legs, thighs, shoulders and arms.

2. Balances:  By doing this asana, balance increases and the body remains balanced.

3. Strengthens the muscles of the waist:  By doing Garudasana, the muscles of the waist become strong, which reduces pain and tension.

4. Beneficial for the legs:  By doing this asana, the muscles of the legs become strong and reduce the pain in the legs.

5. Toned muscles:  Garudasana helps in developing toned muscles which makes the body more slim and attractive.

6. Promotes air circulation:  By doing Garudasana, there is proper air circulation in the body, due to which oxygen reaches the body parts and energy increases.

7. Calms the nervous system:  Being in this asana has a good effect on the brain and calms the nervous system.

8. Reduces Stress:  By doing Garudasana, there is peace and relaxation in the body, which reduces stress and removes mental anxiety.

Regular practice of Garudasana improves the flexibility, stability and stability of the body.  By practicing it regularly, the yogi experiences greater concentration and stability

Precautions of Garudasana (Eagle Pose)

There are some precautions to be kept in mind while performing Garudasana:

1.) If you have any kind of back pain, consult a doctor before doing this asana.

2.) Do not do this asana if you have back problems.

3.) Pregnant women should not do this asana.

4.) Avoid doing this asana if you have an injury or medical problem with your joints or legs.

5.) To maintain stability, choose a thick and strong posture while performing the asana.

6.) While doing the asana, try and take care of breathing with time.

7.) While doing the asana, do not bring much tension to the body and leave the asana slowly.

Conclusion of Garudasana

Garudasana is an important yoga asana which helps in increasing the balancing ability of the body and makes the muscles flexible.  This asana helps in achieving physical and mental stability, as well as making the breathing system steady and supportive.

Frequently Asked Questions

What are the benefits of garudasana?

Garudasana, also known as Eagle Pose in yoga, offers various benefits. It helps improve balance, flexibility, and strength in the legs, ankles, and shoulders. Additionally, it enhances concentration and focus while stretching the upper back and opening the chest. Garudasana also stimulates the circulation and can be beneficial for relieving tension in the muscles.

What is the procedure of garudasana?

Stand tall in Tadasana (Mountain Pose) with your feet hip-width apart and arms by your sides. Focus your gaze on a fixed point in front of you to maintain balance. Shift your weight onto your left foot and slowly bend your knees. Lift your right foot off the ground, crossing it over your left leg. If possible, hook your right foot behind your left calf.

Who should not perform garudasana?

Knee or ankle injuries: If you have a current or recent knee or ankle injury, it's best to avoid this pose as it involves balancing on one leg and wrapping the other leg around. Shoulder injuries: Garudasana puts pressure on the shoulders, so if you have a shoulder injury or chronic shoulder pain, it's better to avoid this pose.

What is the limitation of garudasana?

Garudasana or the eagle pose is an excellent asana which embodies twofold twists of the extremities at one go. Limitations: Severe arthritis and problems with the extremities, tennis elbow, frozen shoulders.

What muscles are used in garudasana?

Garudasana, also known as Eagle Pose in yoga, primarily targets the muscles in your legs, shoulders, and upper back. The main muscles involved are the quadriceps, hamstrings, glutes, deltoids, trapezius, and rhomboids. This pose also engages the muscles in your calves, ankles, and wrists for stability and balance. It is a great pose for improving flexibility, strength, and focus.

How can improve my garudasana?

Warm-up, Focus on balance, Proper alignment, Engage the muscles, Use props, Breathing, Consistent practice: Regularly practice Garudasana to build strength, flexibility, and improve your overall performance.

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