( Eagle Pose)


  • Stand on the floor with arm beside the body.
  • Bend right knee and lift the left foot of the floor, balance on right leg so that right foot should be placed firmly on the floor.

  • Cross left leg over the right foot with left foot’s toes pointing downwards. So, left thigh will be over on right thigh.

  • Bring arms forwards, Cross the right arm over the left arm and bend elbows so that arms are now perpendicular to the floor. Ensure that the back of hands is touching each other.

  • Slowly turn the hands so that the palms face each other.

  • Pressing the palms together, stretch the fingers upwards.

  • Gaze at the tips of thumbs. Hold positon for 1min-5 min as per capacity. Than release position and repeat process for times 4-5 on each side.

Beginners Tip

  • As beginner one may fill unstable, perform asana beside the wall to feel safe.
  • As Beginners, it is difficult to wrap the arms and maintain, back of palms touching each other, use strap to hold palms in position.

  • If Beginners find difficult to hook the raised-leg foot behind the standing-leg, give support of raised leg by pressing the big toe of the raised-leg foot against the floor.

Releasing Procedure

  • Slowly release the hands and bring them beside the body.

Precautions and Contraindications

  • Knee, ankle or elbow injury
  • High or low blood pressure

  • Headaches

  • Inner ear problems

Benefits of Garudasana

  • Stretches the hips, thighs, shoulders, Ankle, Calf and upper back, make them more flexible.
  • Improves balance.

  • Strengthens the Ankle, calves.

  • Helpful in sciatica, rheumatism, Asthma, Low backache, obesity, kidney problem, prostate gland problem.

Preparatory Poses

  • Adho Mukha Svanasana
  • Gomukhasana

  • Prasarita Padottanasana

  • Supta Virasana

  • Supta Baddha Konasana

  • Upavistha Konasana

  • Virasana

  • Vrikhsasana

Follow-up Poses

  • Gomukhasana
  • Utkatasana

  • Vrikshasana