Garudasana ( गरुड़ासन ) is commonly known as ‘The Eagle Pose’. This balancing pose is the foundation for all standing poses that helps to overcome laziness and tiredness. In this article, we would discuss about various such health benefits, steps and precautions for practicing ‘Garudasana’.
A Sanskrit word ‘Garudasana’ is the combination of two words Garuda ( गरुड़ ) means ‘Eagle‘ or ‘Devourer‘ and Asana ( आसन ) means ‘Posture or seat’. This standing pose requires a lot of flexibility, endurance, stability, perseverance, concentration, controlled breathing and awareness of sense organs.
As per ancient Hindu scriptures like Mahabharata, Garuda Upanishad, and Garuda Purana – ‘Garuda’ is known as the king of birds and is the vahana (mount/vehicle) of Lord Vishnu. In Eastern cultures, ‘eagle eyes’ represents clear vision which is devoid of ignorance.
Yogic texts such as Gheranda Samhita and Sritattvanidhi mentions that the daily practice of Garudasana aids to boost energy in the body. During this pose, the body resembles that of an ‘Eagle’ that beneficial for improving the strength of legs, back, hips and legs.
How to practice Garudasana – The Eagle Pose
Following are the step – by – step instructions to follow for the practice of Garudasana aka The Eagle Pose
Step 1
- Stand in Tadasana or Mountain Pose with your feet parallel and hip width apart, your arms at your sides.
Step 2
- Bend your knees, raise your left foot up balancing on your right foot, cross your left thigh over the right.
Step 3
- Now hook the top of your left foot behind the lower right calf with the left toe pointing toward the floor.
Step 4
- Stretch up tall through your spine & lean forward, then slowly lower your shoulder blades and the hips.
Step 5
- Cross your right arm under your left in front of your torso & lift your forearms perpendicular to the floor.
Step 6
- Start moving your right hand to the right & the left hand to the left so that both palms face each other.
Step 7
- Stretch all fingers toward the ceiling & make sure that your elbows are bent at about 90 degree angle.
Step 8
- Move thumbs to the eye level and try to bring your knee closer to your right elbow by pulling navel in.
Step 9
- Gaze on a spot ahead or down at floor and be aware of abdominal breathing as you maintain the pose.
Step 10
- Relax and hold the pose for 15-30 seconds, then to release the pose by unwinding the arms and legs.
Step 11
- Repeat all the above steps for same length of time on the other side with the arms and legs reversed.
Modifications and Variations
Salamba Sirsasana Garudasana and Supta Garudasana are the two major variations of Garudasana aka Eagle Pose.
To deepen experience of Garudasana try out following modifications and find the variation that works well for you :
1. If you are having trouble balancing
- You can use a wall to support your back, if in case you are unable to find a balance in this pose.
- You may focus the gaze fixed at a point in front of you it would help you to prevent from falling.
2. If it’s hard to hook foot behind calf
- You may point your foot towards the floor instead of trying to hook your foot behind the calves.
- You can also put a block under your foot as a kind of kick stand by resting the toes on the floor.
3. If your hands won’t come together
- Beginners may use a strap to hold its ends and then try to wrap both the hands on each other.
- People with tight elbow joints may also keep both the hands in Anjali Mudra (The Prayer Pose).
Top Health Benefits of Garudasana – The Eagle Pose
The powerful calming effects of the Eagle Pose makes it easier to hold the body in seated meditation for longer.
Following are the 5 major Health Benefits of Garudasana – Eagle Pose that you may attain with regular practice :
1. Garudasana helps to enhance Mental Health
- The Eagle Pose helps to prepare your mind for mediation session by improving your focus and concentration of the mind.
- This pose aids you to remain steady midst of any challenging situation by relieving stress, tension, anxiety and depression.
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2. Garudasana helps to Make Your Body Flexible
- Garudasana is a stretching pose that improves the flexibility of legs, hips, pelvis, arms, elbows, wrists, shoulders and back.
- It helps to massage strained muscles and joints, improves sense of balance & corrects your structural and postural faults.
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3. Garudasana helps to Strengthen Body Muscles
- Garudasana helps to strengthen your ankles, calves, thighs, hips, arms, shoulders, chest, upper back, feet. limbs & knees.
- Regular practice of twisting legs and arms during this pose helps to relieve pain from the shoulders, back, writs and legs.
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4. Garudasana helps to Improves Your Digestion
- Garudasana offers massaging effects to abdominal organs that cures digestive disorders like indigestion & constipation.
- Plus it helps to reduce bowel movement, prevents kidney and prostate diseases & enhances release of digestive juices.
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5. Garudasana helps to Improves Blood Circulation
- Garudasana is an excellent pose that helps to improve the blood flow throughout the body by stretching nerves & veins.
- It enhances flow of fresh blood to the reproductive organs that aids to detoxifies body and eliminating urinary problems.
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Precautions and Contraindications
- You should avoid doing Garudasana if you have severe arthritis, tennis elbow, plantar fasciitis, vertigo or frozen shoulders.
- Avoid the practice of the Eagle Pose if you have pain, injury or weakness in your knees, elbows, ankles, shoulders & wrists.
- You must keep yourself away from the practice of Garudasana or Eagle pose, if you’re suffering from high blood pressure.
- All the Pregnant women must should avoid the practice the eagle pose as it may put pressure on the abdominal muscles.
- People with weakness in neuromuscular co-ordination should strictly avoid the practice of Garudasana or the Eagle Pose.
Preparatory Poses
- Tadasana
- Vrikshasana
- Adho Mukha Svanasana
- Prasarita Padottanasana
- Supta Baddha Konasana
- Virasana
- Uttanasana
- Bhujangasana
- Tadasana Paschima Namaskarasana .
- Eka Pada Tadasana
- Sukhasana
- Vakrasana
- Supta Parivrtta Garudasana
Follow-up Poses
- Baddha Konasana
- Prasarita Padottanasana
- Supta Virasana
- Adho Mukha Vrksasana
- Upavistha Konasana
- Sirsasana
- Utkatasana
- Vrksasana
- Gomukhasana
- Hasta Utthanasana
- Adho Mukha Svanasana
- Urdhva Hastotanasana
- Malasana
Tips for Beginners
- You may practice Garudasana both in morning and evening with gap of 2 – 4 hours gap between your meal and your practice.
- Garudasana aka Eagle Pose is an intermediate level asana thus you may add as your warm – up exercise in your daily regimen.
- It’s advised to consult a doctor if you’ve any medical problems and practice it under the supervision of a certified yoga teacher.
Conclusion
Garudasana offers numerous health benefits – calms your mind, energize body, prevents asthma, improves suppleness of hands and legs, elongates arms and thighs, eliminates cramps from shoulders and calves, alleviates sciatica pain & rheumatism etc.
We really hope that this article would be useful guide for your practice of Garudasana aka Eagle Pose. Try out this wonderful asana after a long tiring day and do share your thoughts, views and suggestions on this blog post in the comment section below.
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FAQs Related to Garudasana and its Health Benefits
How do the practice of Garudasana benefit one's overall Health ?
The regular practice of Garudasana aids to strengthen your hamstrings, calves, back, inner thighs, quadriceps, hip flexors, adductors, stabilizers, gluteus, core muscles. Plus, it also opens joints in body shoulders, elbows, wrists, knees and ankles. By doing it after a long working session in front of computer screen not only improves your stamina but also raises reflection power, mental alertness and positive energy throughout the mind and body.
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