Balancing Yoga Pose
Eagle Pose
Garudasana
Garudasana (Eagle Pose) is an intermediate asana that falls under the balancing category. The pose appears more complex than its execution suggests. Balance presents a challenge, yet Eagle Pose offers greater stability than most single-leg standing poses because the limbs compress toward the body's centre, lowering the centre of gravity through bent knees. This asana effectively targets the inner thighs and glutes and provides excellent shoulder stretching.
DifficultyIntermediate
CategoryBalancing Yoga Pose
ChakraSwadhisthana & Muladhara Chakra
IntermediateHow to do it
Steps to Perform Eagle Pose
- 1Stand in Tadasana.
- 2Exhale and squat slightly; inhale and lift the right leg, wrapping it around the left.
- 3Position the right hand in front; bring the left hand from below and wrap it around the right, with the palms closer and facing each other.
- 4Maintain a straight spine while gazing at a fixed point.
- 5Hold the posture briefly with normal breathing.
- 6Release the right leg, relax the hands, and return to Tadasana.
- 7Repeat on the opposite side.
Why practise it
Benefits
- Improves concentration.
- Strengthens the muscles and loosens the joints of the shoulders, arms, and legs.
For beginners
Tips
- Good alignment is crucial.
- Ensure the thighs, arms, and hands align properly.
- Maintain a straight back rather than a rounded one.
- Practise preparatory poses: Marjari Asana, Gomukhasana, and Prasarita Padottanasana.
Watch Out For
- Avoid if experiencing knee, ankle, or shoulder injuries.
- Not recommended for individuals with low blood pressure or vertigo.
Go further
Variations
- Perform on a chair.
- Use wall support if balance proves difficult.
- Practise the supine variation as a beginner modification.
Begin where you are.
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