Garudasana is a standing yoga pose. It is placed at the end of all the standing yoga poses. In this yoga pose hands and legs are twisted with each other. This yoga has several benefits, such as; increased concentration levels and improved muscle strength. 

What Is Garudasana? 

The word Garudasana comes from the Sanskrit word Garuda, which means Eagle. And Asana, which means Pose. So, this pose is also famous as the Eagle Pose. The significance of the yoga Garudasana lies in the fact related to the realm of Hindu Mythology. In Hindu Mythology, Garuda serves as a king of birds. And recognized as a vehicle of Lord Vishnu. So, we can find a simile between the Mythological Bird Garuda and the Yoga Pose Garudasana. That is Bird Garuda is a very powerful bird that is always fly for a long into the air without stopping. Like that Yogi who can do the Garudasana, great energy comes into them and also remain in the moment rather than putting up barriers. 


Preparatory Poses Of Garudasana: 

There are several poses to do before Garudasana. Below are the preparatory poses of Garudasana:

  • Adho Mukha Svanasana (Downward-Facing Dog Pose)
  • Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
  • Utkatasana (Chair Pose)
  • Supta Virasana (Reclining Hero Pose)
  • Gomukhasana (Cow Face Pose)
  • Supta Baddha Konasana (Reclining Bound Angle Pose)
  • Upavistha Konasana (Wide-Angle Seated Forward Bend)
  • Virasana (Hero Pose)
  • Vrksasana (Tree Pose)   

Steps To Do Garudasana: 

Before doing Garudasana, you should know the exact steps to do Garudasna to get the benefits properly. Below are the steps of Garudasana: 


At first, stand in Tadasana. Then slightly bend your knees. At the same time, by balancing your body on your right leg lift your left leg. Then place your left thigh on your right thigh. 


After that, wrap your left leg around the calf of your right leg. Then hook the top of the left foot in the lower right calf. So you keep your body balanced on the right leg. 


Then raise your arms in front and parallel to the floor, like palms facing upward direction. Next, cross your arms like your right arm placed on your left arm. 


After that, bend the elbows making hands like they will be perpendicular to the floor. Then wrap the left hand around and under the right hand. By keeping your spine erect, rest your left hand’s fingers firmly on your right palm. 

(Also Read: Benefits Of Hatha Yoga To Improve Your Health)


Now, focus your gaze on a fixed point at a distance of 4 to 5 feet away. This position is final. So, hold this pose for 15 to 20 seconds by continuing deep breaths. 


After that, to come back to the starting position, gently release the arms first. Then release the legs. Next, take 3 deep and long breaths. Lastly, do the same for another side by interchanging the position of the legs and arms. 

Practice 3 rounds of this asana from each side.

Follow-Up Poses Of Garudasana: 

After doing Garudasana, you can do the below poses as the follow-up poses of Garudasana.

  • Balasana (Child’s Pose)
  • Adho Mukha Svanasana (Downward-Facing Dog Pose)
  • Utkata Konasana (Goddess Pose)
  • Setu Bandha Konasana (Bridge Pose) 

(Also Read: Shashankasana: A Simple Pose With Various Benefits)

Benefits Of Garudasana: 

Eagle Pose comes with several collections of benefits. Below are the benefits of Garudasana:

1. The balance of the body:

Garudasana is all approximately balancing the body on one foot. Although it might appear best to observe a person working towards the pose, almost doing it may simplest make you apprehend the quantity of load that it calls for. The pose facilitates you discovering the principal factor of the frame on which it stabilizes. In the morning while you carry out this asana, the calm air lets you keep this posture for a lengthy and achieve the most advantages.

2. Alleviates Sciatica:

Sciatica is one of the main sicknesses withinside the present day time considering today’s work surroundings call for one to take a seat down continuously in an area for long hours. This can change into a non-curable disease, if not taken care of in time. When you exercise Garudasana, the lower bones withinside the hip location get tones in a terrific way to alleviate the Sciatica nerve issue. 

3. Complete body stretching:

Get stretched in probably the greatest manner viable with Garudasana. Almost all joints of the body get stretched whilst you’re withinside the Eagle Pose, from the knees to the shoulders. Stretching is one of the first-class approaches to energize the body as this manner heals the muscle tissues and bones. 

(Also Read: Vatayanasana: Steps, Benefits And More)

4. Augments mental attention:

It calls for significant awareness to not permit the frame to lose its stability in this uncommon position. Plus, that is an intellectual and respiration workout as well, that you do at some stage in the asana. Meditating on one leg makes you someone of excessive intellectual cap potential. While the mantras provide religious power, the point of interest brings power to the questioning prowess.

5. Strengthens the legs’ bones:

It is the legs’ bones that brace the entire weight of the body. Particularly in the Tibia and Fibula, the lower leg bones get maximum of the toll at some stage in the asana. The Eagle Pose is hence the first-class manner to bring power and strength to the legs by making the pair stronger.

6. Brings flexibility to the frame:

Flexibility is a sizeable element of the human body anatomy that desires to be on the top, specifically whilst one aspires to come to be an athlete. The quantity of elasticity saved withinside the body is proportional to the cap potential of the body to adapt to new conditions and bodily surroundings.

7. Elongates the arms and thighs: 

The units of the arms and thighs are the maximum essential pairs of frame components on which nearly all of the actions and movements withinside the frame depend. While twisting the arms and legs to deliver correction withinside the posture, is advantageous by liberating the body from contraction. 

(Also Read: Hamsasana (Swan Pose): Steps, Benefits And More)

Contraindications Of Garudasana: 

There are a few contraindications and precautions that you must follow while you are thinking to practice Garudasana or Eagle Pose. 

  • Always do this yoga pose with a trained yoga instructor they can correct your focus, gaze, posture, and breath.
  • Stop immediately if you feel dizzy or have some ear infections and low blood pressure.
  • If you are pregnant do not do this yoga.
  • if you have a knee injury.

(Also Read: Chaturanga Dandasana: Steps, Benefits, And More)


Garudasana or eagle pose allows beautify concentration levels and improves one’s cap potential to balance. People frequently practice this yoga pose so as with the intention to lead a healthful lifestyle. However, life is unpredictable, and also you by no means understand whilst you may revel in fitness issues. It is consequently advocated that you buy a good medical insurance plan such that it may shield you with insurance if you fall unwell or injure yourself in an accident. 

(Also Read: Supta Virasana: Steps, Benefits And More)


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