Eagle Pose

Eagle pose also known as garudasana improves your balance and stretches your upper back, shoulders and outer thighs.



Regularly practicing this pose will strengthen your legs, knees and ankles. This pose opens the pelvic area and creates space between shoulder blades. Your spine should be erect and hips and shoulder face forward.



Breathing evenly and gazing at a distance of about 4 or 5 feet away will help you in maintaining balance. Do not grip the floor or the mat with toes, since this will make balancing harder. Be cautious if you have shoulder, arm, and hip or knee problems.



If you have shoulder or arm problems, keep your arms in the prayer pose. Lifting the hands and arms toward the ceiling without straining the shoulders will increase the stretch in the arms and shoulders. Lightly touch the wall while performing the pose or doing only the arm movements will help you remain balanced and have a great shoulder stretch.

How it is to be done – standing.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Begin in mountain pose.

2. Inhale when raising the arms up to shoulder level with palms facing up. Arms and shoulders should be relaxed.

3. Cross left arm over the right so that the elbows rest on top of each other.

4. Bend your elbows, wrapping our forearms around each other with palms facing each other. Your fingers should point to the ceiling. If the palms do not touch, keeps one palm resting against the other wrist or forearm.

5. Slightly bend the knees and shift your body weight to the other leg.

6. Cross right leg over the left just above the knee.

7. Place the right foot behind your left lower leg and hook the foot over the left calf or ankle. If you are unable to reach the left calf, place the right foot next to left lower leg.

8. The crown of your head should be pointed toward the ceiling and look straight ahead. Imagine the spine running straight through the body.

9. Remain in this pose for 30 to 60 seconds and then come back to mountain pose.

10. Repeat steps from 2 to 9 with the opposite arm and leg crossing over in steps 3 and 6. 

Benefits to body parts - Improves balance. Stretches upper back, shoulders and outer thighs. Opens back of pelvis, creates space between shoulder blades. Makes legs, knees and ankles strong.

Precautions - Arm, hip or knee injury.