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Garudasana – The Eagle Pose.

March 26, 2012
  • GarudasanaBegin in Tadasana
  • Straighten, firm up and activate the left leg
  • Bring the toes of the right foot to gently rest on the mat
  • Bend the standing left leg and cross the back of the right thigh over the left thigh
  • If possible, curl the toes of the right foot or the whole right foot around the back of the left calf
  • If not flexible enough to do so, draw the right foot in towards the left leg, touching the side of the bottom part of the left leg
  • Have the intention of sitting down
  • Take the arms out sideways and draw them forward in front of the chest
  • Cross the left arm over the right arm
  • Bend the arms at the elbows so the forearms come up vertically
  • Either rest the back of the right hand against the back of the left wrist and hand or
  • If flexibility allows, wrap the right hand across the left wrist so that the fingers of the right hand rest on the palm of the left hand or, if possible, both palms touching
  • The arms and hands become entwined
  • Draw the crossed arms upwards so that the elbows are in line with the shoulders and
  • Gently take the entwined arms up and away from the face
  • Hold for 3 to 5 breaths as a beginner or 8 – 10 breaths for a more advanced practitioner
  • Straighten the bent left leg; uncross the legs taking the feet back into Tadasana
  • Bring the arms down, uncross the arms gently, take the arms out sideways and release the arms down alongside the body
  • Repeat for the same duration of time swapping the cross of the legs and the cross of the arms

Note: The cross of the arms IS opposite to the cross of the legs

Counterpose / Pratikryasana:

  • Tadasana, (feet together) or
  • Samasthiti, (feet hip distance apart).

Cautions and Modifications:

If having the arms in the Eagle position proves to be too strenuous on the shoulders and or the neck, place the hands in Anjali Mudra or Namaskar.

Alternatively, the hands can rest on the thigh of the upper leg


  • Relieves cramps in the calf muscles
  • Strengthens the legs and the ankles
  • With the arms in the classic Garudasana position, tension in the shoulders and upper back is released
  • The pose opens the upper neck muscles, relieving tightness and tension
  • Improves and increases the power of concentration
  • Assists to bring the mind to one-pointedness

Chakra Association:

Muladhara Chakra.

Wishing you love, joy and abundance!

Yours in Yoga,



Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. or visit the website

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