Eagle Pose (Garudasana) How to do & Benefits


A women doing Eagle Pose / Garudasana on the street.
Eagle Pose / Garudasana

                                      Pronunciation -     ga-ru-da-sa-na
                                      Meaning –Garuda ’ is the Sanskrit word and it means a ‘Eagle'. 
                                                                                                And asana means 'Posture' or 'Pose'.
                                      Difficulty – 3 out of 10.

                    This is balancing asana or pose. Poor balance means restless mind or distracted attention.



How to do Eagle pose or Garudasana ?

Steps –

          1) Stand straight with legs together and hands straight down touch to the side of the thighs.

         2) Take couple of deep breath and calm your mind.
                 Now slowly lift & bend your right leg from knee and wrap it around the left leg as shown in picture above.

         3) Maintain the balance on left leg or foot.

         4) Now cross your arms from elbows – left over right OR right over left (your choice) & join the palms of your hands.
                 To maintain the balance focus on fixed point of wall or anything.
                 Gently breathing also helps to maintain the balance.
                 Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
                 Your breathing must be gently and at normal depth, while doing this Yoga pose.

         5) Then slowly bring your hand and foot back to the original position.
                 Stand straight with legs together and hands straight down touch to the side of the thighs.

         6) Now just change the leg & arms position, this time take left leg and bend it from knee.
                 Repeat the steps from 1 to 5.


Note –


        a) Try to maintain balance of your body on one leg as much possible as you can.
        b) Focus on one fix point to maintain the balance.
        c) Don’t apply force on any body part, know your limitation.



Benefit –


        a) Regular practice of Dancer yoga pose improves balance and co-ordination of the body.
        b) This Yoga pose, helps to strengthen leg muscles like hips, thighs, calf’s etc.
        c) This Yoga pose, relieve cramps of the legs.
        d) This Yoga pose, helps to remove fatigue and laziness.


Limitation –


        a) Those who have knee-joint pain or ankle-joint pain should avoid doing Eagle Pose or Garudasana.
        b) Those who have muscular pain also should avoid doing this Yoga pose.
        c) Avoid this Yoga pose, if you are feeling like qualm or reel.


           Previous – Dancer Yoga Pose                                     Next – One leg extended yoga pose



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