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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
Garudasana is a balancing pose and for every balancing pose going step by step is very important so we can be more stable.
Start with samastithi ( equal standing pose) or just with normal standing
Press your right leg firmly into the ground and lift your left leg up and bend it
Cross your left foot around your right leg, your left thigh should be very close to your right thigh
Your left toe should be pointing to the ground and your right toe lifted away from the ground
Stretch your arms forward parallel to the ground
Bend your right arm and cross it over you left arm, join you palms together for prayer gesture (namaskar mudra)
As it is a balancing posture so pick a gaze point and keep looking at that ,it will help you to maintain the balance
Hold there for as long as you can with deep breathing, deep breathing also helps you to maintain the balance
Then slowly release your legs and arm together and come for samastithi or normal standing
Benefits of Garudasana Eagle Pose
Garudasana improves concentration as it is a balancing posture
It helps to strengthen leg muscles and tone thigh and calf muscles
Garudasana is very good for alleviating sciatica pain
Helps to improve flexibility and strength with hips and shoulders
This pose will also help you to improve core strength which is very important for stability
Very helpful for improving overall body movements
Garudasna helps you improve blood circulation to the essential organs and enhance their functions
Helps with health issues like asthma and back pain
Contraindications
Don’t do garudasana if you have a knee injury and wrist injury
Avoid this posture when you have ankle and elbow injury
If you have arthritis so avoid this posture
Women should stop doing this posture after their third trimester
Avoid doing this posture with an internal ear problem, headache, and low blood pressure
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:
