Garudasana

Garudasana is a standing balancing yoga posture, also known as the eagle pose.

Overview

Garudasana, meaning “eagle posture,” is a standing balance pose where the legs and arms are wrapped around each other, resembling the eagle Garuda. It challenges balance while providing a deep stretch to the shoulders and hips.

Method/Content

The practitioner stands on one leg, wraps the other leg around the standing leg with the foot hooked behind the calf or thigh, and wraps the arms in front of the face with one elbow tucked into the crook of the other. The hips lower slightly as if sitting, and the spine remains upright. The posture is held for 15 to 30 seconds on each side.

Purpose/Benefits

Garudasana improves balance, concentration, and coordination while stretching the shoulders, upper back, and hips. It strengthens the legs and ankles and improves posture. The posture is said to improve circulation to the joints and relieve tension in the shoulders.

Verification Notes

• A modern asana not described in classical Hatha Yoga texts
• Requires balance and flexibility in the hips and shoulders
• Can be modified by crossing the legs without wrapping the foot