Eagle Pose | Garudasana

Eagle Pose Instructions

1. Stand up straight, stretch your arms forward, open your back and cross your left arm on top of the right.
2. Bend your elbows, raise and cross your forearms, so that the palms of your hands are facing each other.
3. Bend your knees and put your weight on the left foot. Pull your right knee toward the chest and then cross your right thigh over the left and hook the right foot behind the left calf.
4. Stay in eagle pose for 15 to 30 seconds and then repeat with the arms and legs reversed.

Mindfulness Practice

Keep your elbows down, your forearms away from your face, and rotate your shoulders internally, opening up your back. Sit down low and feel the stretch in your hips.

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Garudasana Benefits

The eagle pose helps to improve balance and increases your flexibility and strength. This pose helps to loosen the legs and hips and stretches the thighs, shoulders, and upper back.

Contraindications

Shoulder, elbow, knee, or ankle injury.

Preparatory, Complementary and Follow-Up Poses

Start with downward facing dog, reclining bound angle, chair pose or tree pose and then progress to eagle pose. Follow-up with chair pose or tree pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Cobra pose
Reclining bound angle pose
Bridge pose
Easy pose