Garudasana – Eagle Pose


Garuda = “eagle god”. Garudasana – Eagle Pose requires a lot of flexibility in the legs and shoulders.


  1. Begin standing in Tadasana . Look ahead and fix your eyes on one point. Breathe deeply and focus your mind.
  2. Put both hands on your hips. Slightly bend your knees and lift your right leg off the ground, swing your body weight onto your left leg. Exhale, place the right leg in front of the left thigh and hide the right instep behind the left calf. Secure position with claw toes. Place your elbows in front of your chest and cross your arms. Reinforce the left arm over the right, which presses against the right biceps and is supported by the inner hollow of the left elbow. Hold 20 seconds, breathe normally. Rest a bit before repeating on the right leg.


  • Strengthens and stretches the ankles and calves
  • Stretches the thighs, hips, shoulders, and upper back
  • Improves concentration
  • Improves sense of balance


  • Avoid this pose if you have a knee injury


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