This is a balancing exercise that requires so much attention, strength and even a good amount of serenity. When the fluctuations of the disappearing mind are performed correctly and you experience a state of well-being. If you still do not know this asana, want to improve it or just find a simpler variant, read this guide because you will find all this information and much more.
“Garuda” in Sanskrit means eagle, but it is also the name of a divine being considered the king of birds, which is exactly like this animal. This mythological creature is a huge bird with a gold-colored body, a white face, a winged wings, and an eagle’s beak. It is an enemy deity of the snakes and protector of humans. Garuda is what Visnu, the divine being the protector of creation, uses to move, to fly away in complete freedom and peace.

How to

If it is the first position you intend to perform, always do some greetings in the sun to warm your body well, otherwise if you put it inside a sequence, go back to Tadasana and start here. An excellent asana that helps you develop the sense of balance I advise you to practice before Garudasana is Vrkasana, Tree pose. If you want to know something more about Mountain Pose you just need to take a look at our previous post about it!

Tadasana – Mountain Pose

Here’s how to do Eagle Pose:

  1. From Tadasana, start bending your knees and slowly raising your left foot. Seek right away to find stability in the foot and cross the legs by passing the left over the right thigh.
  2. Now if you can rest and try to hook your left foot behind your right calf staring at a point in front of you. If you cannot get in with your foot behind your right calf, it comes to where you can. If you need balance help, you can just put your fingers on your mat, it will help you greatly.
  3. At this point, stretch the arms parallel to you and cross, making sure that the right arm is above the left arm. If the foot is right then the upper arm should be the right one, and vice versa.
  4. Now fold your arms up and raise your forearms up, moving them perpendicularly to the floor, you will find yourself with the back of your hands facing each other. Continue the interweaving of the hands until they get together the palms. If you cannot, you can pretty much stay in the previous stage and press the back of your hands against each other.
  5. Do not let your chest close, rather contrast this tendency and keep it open. The shoulder blades should go down.
  6. Now hold your position by breathing deeply up to a minute or until you can. But try to increase the time each time you do it.
  7. At this point, release the position and switch to the other side.

Benefits of Garudasana

Garudasana, like all balancing poses is perfect for the mind because it calms your thoughts and help you to focus, but this position is also asymmetric, so it helps to balance both sides of the body if unbalanced.

Now let’s see the benefits of this asana one by one:

  • It stretches the shoulders and all the upper part of the back;
  • The ankles support the whole body weight and thus strengthen;
  • The same for all the muscles of the legs, especially the thighs and calves;
  • All the back of the torso opens;
  • It helps those who often suffer from cervical cancer;
  • Increases balance;
  • Calms the mind and reduces stress;
  • Increases concentration;
  • It opens the back of the lungs, improving the breathing capacity. In fact it is recommended and therapeutic for those who suffer from mild forms of asthma.
  • It stretches the legs.
  • It is beneficial for those suffering from sciatica and other types of back pain.
  • Rebalance both sides of the body if unbalanced.

This is one intermediate position that may really challenge your own limits. Remember to respect that and to really take the time to enjoy the process and to be gentle with yourself. Don’t rush things and try to work within a free-pain range. If some parts of your body are in pain or you feel uncomfortable in a position, just release and take deep breaths. Listen to your body and make your yoga session the perfect occasion to be more gentle, loving and caring putting yourself and your health and happiness first because this is what yoga is about!

Who is Roberta Lipari?

Mixing both her passion for yoga and writing she is trying to spread the word and help people understand all the benefits of meditation, yoga and healthy lifestyle. Yogi since 2014, she relied on the discipline to embark her own inner journey and black out all the negativity and embrace life.

Written by Terpsichore
I always loved to dance. My name literally means "delight of dancing" and I am the re carnation of the muse of dance. I studied dancing, but this is not enough any more. So much knowledge came to my understanding through the centuries such as yoga and pilates and other forms of body exercises.I don't want to miss any of those..!