The Garudasana or Eagle Pose is one of the most iconic yoga poses you can incorporate into your practice. It is an incredible pose that can help you improve your balance, focus, and concentration, while also strengthening your legs and improving your posture.

Garudasana is a standing pose that requires a great deal of balance and flexibility. It is named after the mythical bird Garuda, which is known for its strength and agility. This pose is performed by standing on one foot and wrapping the opposite leg around it, crossing the arms in front of the chest and bending the elbows. You can perform this in many yoga courses as well as in yoga retreats.

One of the primary benefits of Garudasana is that it can help you improve your balance and stability. When you perform this pose, you are standing on one leg, which requires a great deal of focus and concentration. As a result, you will develop stronger leg muscles, which can help you maintain better posture throughout the day. In this article, we will explore the benefits of Garudasana and provide you with some tips on how to perform the pose correctly.

How To Do Eagle Pose Step By Step-

  • Begin by standing in Mountain pose.
  • Bend your knees and lift your left foot up to cross it over the right one.
  • The toes of the right foot can remain on the ground for balance or wrapped around the left calf.
  • Exhale, take your right arm underneath your left, and bend the elbows, pointing your fingers to the sky.
  • Bring the backs of the hands towards each other together.
  • Pressing the palms together, stretch the fingers upwards.
  • Keeping your gaze focused on one place, stay in this pose for a few breaths.
  • Keep the base of the neck, and your face and jaw relaxed.
  • Hold for 5 breaths.
  • To come out of the pose, uncross your arms and legs and return to the Mountain pose.
  • Repeat on the other side.

Benefits Of The Eagle Pose (Garudasana)

  • Strengthens the ankles and calves.
  • This pose improves the balance of the body and enhances concentration.
  • This pose improves the balance of the body and enhances concentration.
  • Improves hip mobility.
  • Loosens the legs and hips, making them more flexible.
  • Stretches the hips, thighs, shoulders, and upper back.
  • It flushes out your kidneys and circulates blood to your reproductive system.

Beginners’ Tips

A lot is going on in the Eagle pose with the position of the arms and legs to think about while you’re balancing on one leg.

Whether you’re a beginner or not, it can be challenging to hook your foot behind your calf in the Eagle pose.

  • Build confidence in your balance by practising the Chair pose and lifting one foot slightly off the floor.
  • Work to keep the arms, hands, and thighs in one straight line.
  • Maintaining your depth, lift the chest away from the thighs and stack shoulders over hips.
  • Maintaining your depth, lift the chest away from the thighs and stack shoulders over hips.

Precautions To Take

Avoid practising this pose if you’ve had a recent knee, ankle, or elbow injury.

Not for women in late-term pregnancy. 


Yoga practice helps develop the body and mind, bringing many health benefits, but it is not a substitute for medicine. Therefore, it is important to learn and practice yoga postures under the supervision of a trained Yoga. Acharya Karamjit is one of the upcoming authorities and researchers in Yoga.

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