Pada Garudasana in Adho Mukha Vrksasana, also known as Pose Dedicated to Garuda in Downward Facing Tree Pose, develops the body harmoniously. It strengthens the shoulders, arms, and wrists and fully expands the chest.
|Known as:||Pada Garudasana in Adho Mukha Vrksasana, Pada Garudasana in Adho Mukha Vrikshasana, Pose Dedicated to Garuda in Downward Facing Tree Pose|
|Sanskrit name:||पाद गरुडासन अधो मुख वृक्षासन|
|IAST:||Pāda Garuḍāsana in Adho Mukha Vṛkṣāsana|
|Pronunciation:||PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh|
|Type:||Inversion, arm balance|
|Total time:||10 sseconds or more, depending on experience level|
|Drishti:||Angushtamadhye or Angushta Ma Dyai (thumbs)|
|Chakra:||Sahasrara Chakra, Ajna Chakra, Vishuddha Chakra|
|Indications:||Depression and anxiety|
|Counterpose:||Child’s Pose (Balasana)|
|Preparatory poses:||Downward-Facing Dog Pose, Crane Pose, Crow Pose, Feathered Peacock Pose, Plank Pose, Reclining Hero Pose, Mountain Pose, Standing Forward Bend Pose, Hero Pose|
|Follow-up poses:||Supported Headstand, Pincha Mayurasana|
|Contraindications:||Shoulder, neck and back injury, Heart problems, High blood pressure or low blood pressure, Headache, Pregnancy|
The Pada Garudasana in Adho Mukha Vrksasana is derived from the Sanskrit name, which is made up of six words — Pada + Garuda + Adho + Mukha + Vriksha + Asana:
- “Pada” = “foot or leg”
- “Garuda” = “Hindu Deity, half-man half-eagle, carrier of Lord Vishnu”
- “Adho” = “downward”
- “Mukha” = “facing”
- “Vriksha” = “tree”
- “Asana” = “pose or posture”
Benefits of Pada Garudasana in Adho Mukha Vrksasana
The physical and mental benefits of Pada Garudasana in Adho Mukha Vrksasana (Pose Dedicated to Garuda in Downward Facing Tree Pose) are listed below:
- Physical Benefits:
- Strengthen hands, wrists, shoulders, spine and bones
- Promotes digestion
- Aids in heart health
- Improve circulation
- Improve balance
- Mental Benefits:
- Relieves stress
- Reduces anxiety
- Calms the mind
- Improves clarity of thought
- Removes fear
- Supports mental strength
- Improves emotional balance and stability
- Promotes flow of energy to the head
Step-by-step Pada Garudasana in Adho Mukha Vrksasana
- Start by standing in Tadasana (Mountain Pose). Engage your Mula Bandha, Uddhiyana Bandha and Ujjayi breathing.
- Exhale and hinge from the hips, lean forward, placing your palms on the floor on the outside of your feet. The hands should be your shoulder width apart or slightly wider. Make sure the arms are straight, and the shoulders are over the fingertips.
- There are several ways to get into Adho Mukha Vrksasana (Handstand). When you begin to practice Adho Mukha Vrksasana (Handstand), make sure you can balance on the hands against the wall for at least 1 minute. You can then experiment with jumping into an Adho Mukha Vrksasana (Handstand) or using your core to lift the legs. Press strongly into the hands.
- Once you find your balance in an Adho Mukha Vrikshasana (Downward Facing Tree Pose), exhale and bend your knees; Cross the right leg over your left leg, bending the right leg around your left calf muscle. Hold for 30 to 90 seconds to get the full benefits of the stretch.
- While inhaling, bring the legs back to the straight position. Exhale and switch legs as you bend the knees and cross the left leg over your right leg, hooking the left leg around your right calf muscle. Hold for 30 to 90 seconds to get the full benefits of the stretch.
- While inhaling, bring the legs back to the straight position. On the following inhale, lower the feet to the floor. Inhale as you return to Tadasana (Mountain Pose).
Precautions and Contraindications
Pada Garudasana in Adho Mukha Vrksasana (Pose Dedicated to Garuda in Downward Facing Tree Pose) being part of the inversion and advanced pose, comes with some precautions and contraindications to keep in mind while practicing the pose. These are listed below:
- The pose should not be practice if you have any shoulder injury, injury related to any other part of the body, or recently surgery of your internal organs.
- Anyone with a spinal problem such as a slip disc or disc bulge should not practice this yoga pose.
- The pose is a cardiovascular activity and should not be practiced by people suffering from high blood pressure, or heart problems.
- Even with a history of low blood pressure, it should be practiced comfortably and under the guidance of a yoga teacher/instructor.
- Pregnant women and menstruating women should avoid practicing this yoga pose.