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Yoga Beginner’s Guide to Eagle Pose

The eagle pose, also known as Garudasana is a standing balance pose which helps you focus on the present moment. It is an effective yoga exercise to give your hips a deep stretch and open up the back and lungs.

However, there is a lot more that goes behind perfecting this yoga asana. Yoga experts have come up with the complete information to help you know all about Garudasana. Let us focus a bit on the story behind the name of this yoga asana.

Eagle Pose – The Origins

Known in Sanskrit language as Garudasana, the Eagle pose is named behind a divine creature. In South Asia, Garuda is a mythical and huge bird with the golden body of a man, a white face, red wings, and eagle’s beak.

Garuda is the king of all birds, enemy of all snakes, and a friend to humans. He is also the vehicle of Lord Vishnu, who sustains the universe and takes birth as a human to rid the world of evil.

For you to perform the eagle pose, you must know all the steps.

How Do I Practice the Eagle Pose?

Doing the Garudasana during the initial start might be a bit challenging. However, with the right steps and guidance it becomes easier to do the asana.

Keep in mind that you perform each step with perfection to experience the benefits of this powerful yoga exercise.

With that said, given below are the steps to help you practice the Eagle pose with ease.

  • Stand straight with your back erect.
  • Slowly bend your right knee and wrap your left knee around the right knee.
  • Bring your hands up to the level of shoulders and wrap the right hand around the left hand. Keep your elbows bent at a 90-degree angle.
  • Bring your hips down slowly and try to balance the posture. Your knees should move towards the midline instead of bending towards one side.
  • Breathe slowly and deeply. Hold this pose for some time.
  • Focus on your breathe and let go of all the negative energy from your mind.
  • Come back to the starting position and relax.

I Am Facing Difficulty in Wrapping my Arms. What to do?

Yes! There is a solution for that dilemma. As a beginner, you can stretch your arms and keep them parallel to each other. Make sure you practice eagle pose under the guidance of an experienced yoga teacher.

Read about: Qigong Healing

Precautions to Follow with Eagle Pose

If you are doing the Garudasana for the first time, it will be hard to maintain balance. You should try to focus your gaze at a fixed point in front of you which helps you maintain the balance. Yoga experts recommend you follow all the steps slowly to achieve balance.

You can also keep your eyes closed for improved concentration in this yoga asana.

With that said, given below are a few precautions which you should follow while doing the eagle pose.

  • Pay attention to the twist of your hands while doing the Garudasana. You could end up with an injury if the hands are twisted the wrong way.
  • While practicing Garudasana, make sure to pay attention to the twist of your leg. If bent the wrong way, you could end up with a serious injury.
  • Make sure you pay attention towards how your body is balanced in this asana.
  • If you just came out from a knee, ankle, or shoulder injury; do not practice this yoga asana.
  • Eagle pose should never be done if you suffer from obesity, high or low blood pressure, asthma, and headache.
  • Avoid the Eagle pose during pregnancy.

If you keep these precautions in mind, not only will it help you practice the eagle pose with accuracy. You would also receive some major health benefits.

Health Benefits of Eagle Pose

  • Strengthens the ankles and increases flexibility in shoulder joints.
  • Improves concentration for yoga meditative practices.
  • Helps get rid of urinary problems.
  • Keeps reproductive organs healthy.
  • Helps prevent cramps in the calf muscles.
  • Stretches your calves, shoulders, hips, upper back, and thighs.

This is it! The beginner’s guide to doing eagle pose without risking an injury.

Also Read: Vata, Pitta and Kapha


Do you want to stretch out your calves and shoulders? Is the regular gym workout not enough for you? You should give the eagle pose a try. Make sure you learn this yoga asana under the guidance of a trained yoga teacher.


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