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MARCH 2, 2023

How to do Garudasana Eagle Pose

A Yoga Retreat for the Soul In Rishikesh, even the air seems to breathe yoga, urging visitors to plunge into the depths of this ancient practice. Here, the essence of yoga is not just a lifestyle but a deep-rooted philosophy, a part of everyday life. The ambiance vibrates with positive energy, encouraging both beginners and seasoned practitioners to deepen their yoga journeys. The Ancient Practice of Yoga in Rishikesh isn't simply a physical destination; it's a spiritual expedition towards self-discovery. It's where the abstract and the physical converge, enriching the yoga experience beyond asanas. Yoga, in its complete form, is a holistic practice that integrates mind, body, and spirit, helping individuals unlock the door to their inner selves.

Here is quick and step by step method to do Garudasana Eagle Pose and its benefits in detail:

The Garudasana is a traditional standing balancing asana, it’s a combination of two Sanskrit words, ‘Garuda’ means eagle, and ‘Asana’ means posture, so in English, we call it Eagle posture. According to Hindu mythology, Garuda is the king of birds and was an incarnation of lord Vishnu who saved humanity from devils, it’s an asymmetric body posture that helps us to improve overall body movements. In order to get all the benefits from the posture it’s very important to know how to do it and here is how we do it.

How to do Garudasana Eagle Pose

  1. Garudasana is a balancing pose and for every balancing pose going step by step is very important so we can be more stable.
  2. Start with samastithi ( equal standing pose) or just with normal standing
  3. Press your right leg firmly into the ground and lift your left leg up and bend it
  4. Cross your left foot around your right leg, your left thigh should be very close to your right thigh
  5. Your left toe should be pointing to the ground and your right toe lifted away from the ground
  6. Stretch your arms forward parallel to the ground
  7. Bend your right arm and cross it over you left arm, join you palms together for prayer gesture (namaskar mudra)
  8. As it is a balancing posture so pick a gaze point and keep looking at that ,it will help you to maintain the balance
  9. Hold there for as long as you can with deep breathing, deep breathing also helps you to maintain the balance
  10. Then slowly release your legs and arm together and come for samastithi or normal standing

Benefits of Garudasana Eagle Pose

  1. Garudasana improves concentration as it is a balancing posture
  2. It helps to strengthen leg muscles and tone thigh and calf muscles
  3. Garudasana is very good for alleviating sciatica pain
  4. Helps to improve flexibility and strength with hips and shoulders
  5. This pose will also help you to improve core strength which is very important for stability
  6. Very helpful for improving overall body movements
  7. Garudasna helps you improve blood circulation to the essential organs and enhance their functions
  8. Helps with health issues like asthma and back pain


  1. Don’t do garudasana if you have a knee injury and wrist injury
  2. Avoid this posture when you have ankle and elbow injury
  3. If you have arthritis so avoid this posture
  4. Women should stop doing this posture after their third trimester
  5. Avoid doing this posture with an internal ear problem, headache, and low blood pressure
  6. If you have twisted or enlarged veins with you back of the knee so you need to avoid this posture

Follow-up asanas for Garudasana or counter-stretch postures:

  1. Malasana (garland pose)
  2. Pada hastha asana ( hand to big toa pose)
  3. Balasna (child pose)
  4. Adho mukha swana asana (downward facing dog pose)
  5. Ustha asana( camel pose)
  6. Utkata konasana (goddess pose)

Also check other useful Yoga poses: