Did you know?
Eagle pose – Garudasana – a balancing yoga position that stretches the shoulders and upper back, strengthens the leg muscles and ankles and makes the knees more flexible. The position especially helps in developing CONCENTRATION and BALANCE. Garudasana pose, in its asymmetrical body position, represents the same focus and strength.
Being an advanced and challenging pose, you need accurate information about the Garudashans to set up the pose and gain its benefits properly.
Eagle yoga pose
Name and meaning:
In Sanskrit: Garuda – eagle, but also the name of a mythical bird, the king of birds; asana – yoga posture. Many yoga poses have multiple names due to differences in Sanskrit translation, or because a particular name becomes popular due to common usage among yoga teachers and yoga practitioners. For more information on this topic, read HERE
Eagle yoga pose
BENEFITS
Regularly practice has both mental and physical benefits:
Stretches hamstrings, quadriceps, calves, and shoulders. This contributes to flexibility
Improves body balance and concentration.
Strengthens calves, ankles, and thighs
It is considered a useful exercise for runners. The Joints filled with fresh blood act as excellent support for running. And stretching the legs brings more strength and endurance to the legs.
Holding the pose requires strength. So it helps build the necessary balance and posture.
The pose requires awareness and focus to maintain balance. That’s why it can be incorporated into yoga for kids/teens, creating a powerful mind-body connection as it improves movement coordination.
One of the most effective exercises for neck pain relief,
Eagle yoga pose
Instructions – Step by Step
The asana steps are very simple and easy to follow. When done correctly, this yoga pose has the power to transform your body.
1. Stand on the mat in the Tadasana position.
2. Direct your gaze to a point on the floor in front of you. The point should be as far away from us as your body height. Look straight at the fixed point to improve your focus and balance.
3. Bend the left leg slightly at the knee. Slowly shift the weight of the body on the left foot.
4. Bend the knees and cross the right knee over the left, wrapping the right calf around the left and hooking the toes to the inside of the left ankle
5. Bend the left arm at the elbow in front of the chest so that the upper arm is parallel to the floor
6. Keep your torso straight and your shoulders in line with your hips.
7. Wrap the right hand around the left, trying to bring the palms together. Fingers turned upwards.
8. Remain in a position as comfortable as possible.
9. Beginners do not stay long in the position
10. Repeat the same with the other leg
Additional tips and tricks
LITTLE SECRETS OF GREAT MASTERS
- Be careful not to pinch the foot of the standing leg. Squeezing the feet will result in small unnecessary movements followed by loss of balance. So, it is recommended to imagine that there are roots growing out of the feet that firmly bind you to the earth
- Engage the inner thighs by squeezing them into the midline. Feel how this brings more stability to the pose
- The toes of the left foot should point forward
- The point on the floor should be the length of our body away from our foot. Gazing at a spot on the floor will help you focus your mind and restore balance.
- Advanced students focus on the point between their eyebrows
- To deepen your posture, try raising your arms up
- Drop your shoulders slightly back and down
- The chin tends to be parallel to the floor and the back of the head in line with the spine align the knee just above the ankle
- Trying to sit too low may cause the top of your pelvis to tip forward and your low back to overarch.
- your eyes should be open because the eyes maintain the balance of your body.
- The body does not always react the same! What makes this pose special is that it teaches you to explore your connection with your body. Maybe one day your raised foot will be placed closer to your groin. Maybe, another day, you may leave the foot partially on the ground for balance. So, be honest about your limits and learn to respect what your body needs each day.
- For the full expression, look at your third eye with your two open eyes
- Always keep in mind the BASIC rules that apply to all yoga postures
CONTRAINDICATIONS
Contraindications, warnings, and precautions:
Avoid getting into this pose if you have any knee, elbow, ankle, or wrist injuries.
Not for women during pregnancy.
Elderly people, too fragile, and weak, do only gentle variations of this pose.
Above all, Yoga requires attention and patience. No hurry.
WHO CAN DO THE EAGLE POSE?
When modified according to age, health, issues, and flexibility levels, the pose can be done by anyone (children, the elderly, people who want to improve concentration, balance, and posture, or strengthen their legs, arms, and body…)
INTERESTING FACTS:
Garuda is known as the king of birds and a powerful bird associated with the Sun and fire. Garuda is said to be half man and half bird. Garuda’s body shines like gold. His beaks, wings, and the rest of his body are like a chest, and his legs are like a dragon.
The Garuda posture is also called “one who can lift an extremely heavy weight.”
