Eagle Pose (Garudasana) Step-by-step and Benefits

Eagle Pose (Garudasana) Steps and Benefits - Sharp Muscle
4 min read
Updated: April 4, 2023

The Eagle Pose (Garudasana) extends your shoulders and upper back. Regular practice can improve your focus and increase your balance.

Experts credit the Eagle Pose (Garudasana) for relieving symptoms of asthma, sciatica and back pain.

Although commonly known as Eagle Pose, or Garudasana, it’s named after the mythological Hindu, the word “Garuda” in Sanskrit actually refers to a great mythical bird, with a golden body, white face and red wings. The king of all birds, Garuda is the vehicle of choice for Lord Vishnu, who acts as the protector and protector of humans and creation. Garuda is a bird who managed to obtain the nectar of immortality in order to save his mother Vinata from enslavement.


Also known as:Garudasana, Eagle Pose
Sanskrit name:गरुडासन
Total time:15-30 seconds
Chakra:Swadhisthana Chakra, Muladhara Chakra
Counterposes:Tadasana, Setu bandha sarvangasana, Natarajasana, Utkata konasana
Preparatory Poses:Gomukhasana, Adho Mukha Svanasana, Prasarita Padottanasana, Supta Baddha Konasana, Supta Virasana, Upavistha Konasana, Utkatasana, Vrksasana
Follow-up poses:Ardha utkatasana, Virabhadrasana III, Eagle-leg side crow
Indications:Backache, focus, asthma, sciatica, balance
Contraindications:Knee injury

Benefits of Eagle Pose (Garudasana)

Eagle pose requires a combination of balance, strength and flexibility. This yoga pose is considered amazing and useful for runners. Fresh blood-filled joints act as a great support for running, and by stretching the legs, the legs bring more strength and endurance. This pose opens all the joints in the body; It works from the core and hence the core strength is taken into consideration here. It makes space in your body physically, but also opens space mentally.

  1. Physical Benefits:
    • Strengthens the feet, ankles, calves, and thighs
    • Improves balance
    • Opens the shoulders, chest, back, and hips
    • Stimulates the pituitary and thyroid glands
    • Improves digestion and circulation
  2. Mental Benefits:
    • Stimulates the mind
    • Builds focus
    • Develops willpower
ALSO READ:  Upavistha Konasana — Wide angle seated forward bend

Step by step Eagle Pose (Garudasana)

  1. Stand in Tadasana (Mountain Pose).
  2. Balance on the left leg with your knee slightly bent. Lift the right leg and cross it over your left leg at the knee.
  3. Hook the right foot behind your left calf, hugging your legs together. Hug the legs together. Keep the knee of the standing leg bent. Draw the top of the foot into your leg for stability.
  4. Cross the left elbow over your right and join the palms of the hands. Lift the elbows and extend from your elbows through the fingers. Squeeze the standing leg muscles on all sides.
  5. Hold for 15-30 seconds, come out of the pose and repeat on the other side.


  • Prenatal: If you are going to be a mother, do not bend your legs. Instead, sit deeply in the pose to strengthen your quads.
  • Beginners: If you are just starting with the eagle pose, then work up to the full-balance posture. Wrap your toes around your opposite calf until you feel stable.
  • Advanced: For even more of a challenge, dip your knee in a downward bending posture. Raise your arms up to accelerate shoulder activation.
  • Weak knees: If you have knee problems, keep your torso high so that the pressure is evenly distributed over your body. You should also avoid bending the legs.
  • Weak back: You can reduce the pressure on the lower back by skipping the bend of the foot.
  • Weak shoulders: If your shoulders are weak, then keep your elbows below your shoulders. If the position is still uncomfortable, spread your bottom arm straight or bend the arm completely.
  • Tight hips: For tight hips, avoid crossing your legs and instead stretch your legs hips-width apart.
ALSO READ:  Triang Mukhaikapada Paschimottanasana (Three-Limb Intense Stretch Pose)


Avoid practicing Eagle Pose (Garudasana) if you have a current or recent knee injury. Women in late-term pregnancy should also avoid this yoga pose, or practice against the wall for help. Individuals with any other condition that affects balance, such as low blood pressure, headaches, or inner ear problems, then practice this yoga pose against the wall.

Note: Always work within the limits and abilities. If you have any medical concerns, talk to your doctor before practicing yoga.

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