The Benefits and Practice of Garudasana: Eagle Pose Explained


Garudasana or Eagle Pose is a standing yoga posture that requires balance, strength, and flexibility. This pose is named after Garuda, a mythical bird in Hindu mythology, and is known for its numerous physical and mental benefits. In this blog post, we will explore the benefits and practice of Garudasana in detail.

Benefits of Garudasana

Garudasana offers many benefits for the mind and body. Here are some of the benefits of practicing this pose:

1. Improves balance and stability

Garudasana requires balance and concentration, which can improve your overall balance and stability. Practicing this pose regularly can also improve your proprioception, or awareness of your body in space.

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2. Increases flexibility

Garudasana stretches the shoulders, upper back, hips, and thighs, which can increase flexibility and range of motion in these areas. This pose can also help relieve tension and stiffness in the muscles.

3. Strengthens the legs and core

Garudasana strengthens the legs, especially the quadriceps, and engages the core muscles. This can improve overall strength and stability in the body.

4. Improves focus and concentration

Garudasana requires focus and concentration, which can help improve mental clarity and reduce stress and anxiety. This pose can also help improve memory and cognitive function.

5. Relieves tension in the body

Garudasana can help relieve tension and stress in the body, especially in the shoulders, neck, and upper back. This pose can also help improve circulation and digestion.

How to Practice Garudasana

Here is a step-by-step guide on how to practice Garudasana:

  1. Begin in Tadasana or Mountain Pose with your feet hip-width apart and your arms by your sides.
  2. Shift your weight onto your right foot and cross your left thigh over your right thigh. If possible, hook your left foot behind your right calf.
  3. Extend your arms in front of you and cross your right arm over your left arm at the elbow. If possible, bring your palms together.
  4. Keep your shoulders relaxed and your gaze forward.
  5. Hold the pose for 5-10 breaths and then release the arms and legs.
  6. Repeat on the other side.

Variations of Garudasana

Here are some variations of Garudasana that you can try to add challenge or depth to the pose:

1. Garudasana with a forward bend

After coming into Garudasana, hinge forward at the hips and extend your arms towards the floor. This variation adds a forward bend to the pose, which can deepen the stretch in the shoulders and upper back.

2. Garudasana with a backbend

After coming into Garudasana, extend your arms overhead and arch your back slightly. This variation adds a backbend to the pose, which can stretch the chest and front of the body.

3. Garudasana with a twist

After coming into Garudasana, bring your hands to your heart and twist your torso to the left or right. This variation adds a twist to the pose, which can improve digestion and detoxification in the body.

Precautions and Modifications for Garudasana

While Garudasana can be a beneficial posture, there are some precautions and modifications you should be aware of before practicing:

1. Avoid if you have knee or ankle injuries

Garudasana requires balancing on one leg, which can put pressure on the knees and ankles. If you have any injuries in these areas, it’s best to avoid this posture or modify it with a chair or wall for support.

2. Modify for shoulder or wrist injuries

If you have any injuries or pain in your shoulders or wrists, you can modify Garudasana by keeping your arms at shoulder height or placing your hands on your hips.

3. Take it slow

Garudasana requires balance and concentration, so it’s important to take it slow and steady. If you feel wobbly or unstable, try to focus on your breath and find a steady gaze point to help improve your balance.

4. Listen to your body

As with any yoga pose, it’s important to listen to your body and not push yourself beyond your limits. If you feel any pain or discomfort, come out of the pose and rest.


Garudasana or Eagle Pose is a powerful yoga posture that can offer many physical and mental benefits. By practicing this pose regularly, you can improve your balance, flexibility, strength, focus, and overall well-being. Remember to listen to your body, take it slow, and modify the pose as needed to stay safe and comfortable. Happy practicing!

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