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Garudasana

eagle pose

Garudasana
  • Improves balance
  • Opens back
  • Stretches shoulders, upper back, hips & thighs
  • Strengthens the legs
Contraindications
  • Knee and ankle injuries
GETTING INTO THE POSE
  • From tadasana, shift the weight to the left foot.
  • Bend the knees and cross your right knee over the left, if you can, hook your right foot behind your left calf.
  • Sitting bones go slightly towards the backs of your knees to make space in the lower back, feel the abdominal muscles tighten.
  • Spread the arms out in front of you and cross your left arm over your right.
  • Bend the elbows and bring the fingers of your right hand to the palm of the left hand to bind. The pinky sides of your hands point straight forward.
  • Bring the elbows to shoulder height and the hands away from the face so that the hands are pointing straight up.
  • Shoulders away from ears.
  • Make the seat a bit deeper by bending your knees a little further.
  • Gaze straight ahead.
BREATH
  • Inhale: make length between the sitting bones and the crown, between the shoulders & between the shoulders and the ears.

- Or -

  • Breathe to the back of the rib cage (the upper back)
GETTING OUT OF THE POSE
  • Untangle the arms and legs and come back to tadasana.
PREPARATORY POSES
  • Gomukasana | Cow face pose
  • Utkatasana | Chair pose
  • Vrksasana | Tree pose
  • Gomukasana Garudasana | Cow face pose with eagle arms
SUBSEQUENT POSES

  • -

REPLACEMENT POSES
  • Gomukasana | Cow face pose
  • Utkatasana | Chair pose
  • Vrksasana | Tree pose
  • Gomukasana Garudasana | Cow face pose with eagle arms
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