Eagle Pose — Garudasana (GAH-rood-AA-SUN-aa) — is an intermediate posture that challenges both balance and flexibility . The pose gets its name from the Sanskrit words, garud, meaning eagle, and asana, meaning pose.
Level of Difficulty: Intermediate
Step-by-Step Instructions
Begin by standing in Tadasana.
Bend your knees as if entering chair pose and lift up your left foot, crossing it over your right.
Ensure that your right foot is firmly placed on the floor and your left thigh is over your right thigh. Your left toes should be pointing downwards.
Bring your arms forward and parallel to the floor.
Cross your right arm over your left and bend your elbows so that your arms are perpendicular to the floor.
Slowly turn your hands so that your palms face one another.
Simultaneously press your palms together and stretch your fingers upwards.
Focus your gaze on one unmoving point and stay in the pose for 5-10 breaths.
Slowly release your hands and bring them to the side of your body.
Raise your left leg and place it back on the floor.
Slowly return to Tadasana.
Benefits
- Stretches the hips, thighs, shoulders, and upper back
- Improves balance
- Strengthens the calves
- Helps alleviate sciatica and rheumatism
Precautions
- Knee, ankle, or elbow injury
Modifications and Variations
- To Modify: While learning to balance, use a wall to support your back and increase stability.
- To increase the challenge: Squeeze your thighs and arms tightly and bring your thighs and arms into a single line aligned with your spine. Close your eyes for an added challenge.
Preparatory Poses and Follow up Poses
- Cow Face Pose | Gomukhasana (Preparatory)
- Chair Pose | Utkatasana (Preparatory)
- Bow Pose | Dhanurasana Bow Pose (Preparatory or Follow-up)
- Reclining Bound Angle Pose | Supta Baddha Konasana (Follow-up)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
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