Pronunciation: Gah-roo-dah-suh-nuh
Meaning: Garuda = Eagle, Asna = Pose/Posture
Pose Type: Standing
Level: Intermediate

Garudasana (Eagle Pose) is a standing yoga posture that requires balance and concentration.

Instructions

1. Stand with your feet together and arms resting by your sides.
2. Bend your knees slightly and lift your left leg, bringing your thigh parallel to the floor. Cross your left thigh over your right thigh, with your left toes pointing downward.
3. Balance on your right foot and bring your left foot to rest on the back of your right calf or ankle.
4. Extend your arms in front of you, parallel to the floor, and cross your right arm over your left arm. Rotate your hands so your palms face each other, press them together, and stretch your fingers upward.
5. Maintain a steady gaze, take a few deep breaths, and feel the stretch in your legs, hips, and arms.
6. To release, uncross your arms and legs and relax your arms down to your sides.
7. Repeat on the other side.

If you’re new to this pose, use a wall or chair to support your balance. Remember to breathe steadily throughout the pose, avoid overstraining, and stay within a comfortable range of motion.

Modification: Use a wall or chair to support your balance while building stability in this pose.

Benefits of Garudasana (Eagle Pose):

1. Strengthens and stretches the ankles and calves.
2. Stretches the thighs, hips, shoulders, and upper back.
3. Improves concentration and sense of balance