Garudasana : The Eagle Pose - for Strengthening Legs, Knees and Ankles

Garudasana is the advanced stage of Sankatasana. In Sanskrit language word Garuda means eagle. In Hindu mythology Garuda is known as the king of birds. He transports the God Vishnu and is said to be eager to help humanity fight against demons. In some pictorial depictions where Garud is shown in human form, its form resembles that of the asana.

Garudasana : The Eagle Pose - Detailed Description

  1. Stand with the feet together and the arms by your sides (see the tada-asana or mountain pose).
  2. Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
  3. Cross your arms at the elbows, left over right.
  4. Join the palms of your hands together keeping the fingers pointed upward
  5. Inhale and hold the posture for the duration of the inhaled breath.
  6. Exhale and return to the tada-asana.
  7. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left
  • The Garuda-asana strengthens the legs, knees and ankles, tones muscles of the leg and relieves cramps of the legs.
  • Garuda Asana stretches and strengthens shoulder, elbow, wrist, hip, knee and ankle muscles.
  • Improve balance and concentration.
  • Improve digestion and elimination
  • Improved focus
  • Open shoulder joints, hips and IT band
  • Improves circulation to all joints.
Tips and Help:
  • You can also try holding the posture for as long as you can hold the inhaled breath. Repeat 2 or 3 times on each leg.

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