Garudasana – Eagle Pose In Yoga

Garudasana - Eagle Pose In Yoga, How to do Garudasana - Eagle Pose In Yoga, Benefits of Garudasana - Eagle Pose In Yoga, Precautions, & a note for yoga practitioners

Garudasana (eagle pose in yoga) is a part of the Balancing group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on strengthening the body and increasing brain functionality. 

How to do Garudasana – Eagle Pose In Yoga

  • Assume the standing position and focus the gaze on a fixed spot.
  • Bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg.
  • Bend the elbows and bring them in front of the chest. Twist the forearms around each other with the left elbow remaining below.
  • Place the palms together to resemble an eagle’s beak. Balance in this position for some time, then slowly bend the left knee and lower the body, keeping the back straight, until the elbows come down to the knees and the tip of the right big toe touches the floor.
  • Keep the eyes focused on the fixed point.
  • Hold the final position for as long as is comfortable, then raise the body, and release the legs and arms. Relax with the eyes closed.
  • Repeat with the legs and arms the opposite way around.
  • Practise up to 3 rounds on each side.

Breathing pattern while doing Garudasana – Eagle Pose In Yoga

  • Breathe normally throughout the practice.

Benefits of Garudasana – Eagle Pose In Yoga

  • Garudasana improves concentration, strengthens the muscles and loosens the joints of the shoulders, arms and legs, and is good for the upper back.

Precautions while doing Garudasana – Eagle Pose In Yoga

  • Avoid in case of migraine headache, insomnia and hypertension
  • Those suffering from arthritis or injury in the hips or knees, history of a hip replacement should be avoided.

Balancing Yoga Poses Series

Garudasana – Eagle Pose In Yoga is a part of the balancing yoga poses series. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. According to science, balancing is linked to a longer lifespan. Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.

List of Balancing Yoga Poses

  1. Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
  2. Natavarasana – Lord Krishna’s Pose In Yoga
  3. Garudasana – Eagle Pose In Yoga
  4. Tandavasana – Lord Shiva’s Dance In Yoga
  5. Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
  6. Natarajasana – Lord Shiva’s Pose In Yoga
  7. Eka Padasana – One Foot Pose In Yoga
  8. Bakasana – Crane Pose In Yoga
  9. Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
  10. Merudandasana – Spinal Column Pose In Yoga
  11. Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
  12. Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
  13. Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
  14. Vatayanasana – Flying Horse Pose In Yoga
  15. Pada Angushthasana – Tiptoe Pose In Yoga
  16. Baka Dhyanasana – Patient Crane Pose In Yoga
  17. Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
  18. Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
  19. Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
  20. Hamsasana – Swan Pose In Yoga
  21. Santolanasana – Balancing pose In Yoga
  22. Vashishthasana – Sage Vashishtha’s Pose In Yoga


We hope you found this article on Garudasana – Eagle Pose In Yoga. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Garudasana – Eagle Pose In Yoga and preferably learn to do this pose in presence of a trained expert.

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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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