How to do Garudasana (Eagle Pose) & Benefits

How to do Garudasana

Garudasana (Eagle Pose) is a standing pose that helps to improve your body balance and stretches your upper back, shoulders, and thighs.

Garuda-Eagle | Asana-Pose

Garudasana posture reflects the eagle shape created by your body in the pose. The Indian mythology suggests that Garuda was the king of all birds. This bird was served as the vehicle of Lord Vishnu and a Devourer who fights against demons. Moreover, the Garuda identifies itself with the “all-consuming fire of the sun’s rays”.

This pose requires gazing at a distance of about 5 to 6 feet away in order to maintain body balance and stability. Your spine should be erected and hips and shoulder face forward. You just need a yoga mat and lots of willing power to practice this asana.

Benefits of Eagle Pose

  • This pose strengthens the ankles, calves and stretches the hips, shoulders, thighs, and upper back
  • It helps to build concentration, focus, and balance
  • Helps to alleviate lower back pain and sciatica
  • Increases breathing capacity and help to cure asthma
  • One of the best exercises to improve your body balance


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Do not practice this pose if you have a recent knee, ankle or elbow injury. Women in late-term pregnancy should avoid this pose or should practice it against a wall for support and balance.

Steps to do Eagle PoseGarudasana.png

  • Stand straight on both feet. Then, Raise the right leg and wrap it around the left leg
  • The right thigh should be over the left thigh and the right feet will touch the calf muscles from behind.
  • Similarly, wrap the right hand around the left hand.
  • Now place your palms together to resemble the beak of an eagle.
  • Try to maintain the balance and remain in this pose for as long as you can maintain the balance.
  • Concentrate on balancing the body pose and then come back to the original position.
  • Relax for few seconds and repeat the same procedure.


Squeeze your thighs and arms together tightly. You can gain more balance by making your body more compact. Regular practice will help you to keep your hands, arms, and thighs in one straight line.

This asana is meant to devour fear, ego, stiffness, and imbalance to move with a positive intention. Enjoy your yoga practice and have an awesome day! Please note that practising this asana regularly makes you strong and focused, just like the eagle.

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Author: Rakesh Pradhan

Rakesh Pradhan is a Yogi, Blogger, Civil Engineer and a continuous learner. When he was 14 years old, one day his neighbourhood uncle asked him about Yoga and Meditation. He got so motivated about the amazing benefits of this beautiful Yoga that he started reading Yoga books, watching videos and practising yoga poses. Now, he is helping people to learn Yoga and keep them away from stress and lifetsyle diseases.