Garudasana: Eagle Pose

Garudasana: Eagle Pose

Eagle pose, or garudasana (gah-rue-DAHS-anna), requires a combination of balance, strength, and flexibility. A great stretch for your shoulders, upper back, and legs, garudasana creates space in your body physically, but also opens up space mentally. To sustain the posture, you must give it your full attention and commitment, drawing your mind to one singular point of focus.

Philosophy + Origin

Although commonly known as eagle pose, the word “garuda” in Sanskrit really refers to a great mythical bird, one with a golden body, white face, and red wings. The king of all birds, Garuda is the vehicle of choice for Lord Vishnu, who serves as the preserver and protector of humans and creation. Garuda is the bird who managed to obtain the elixir of immortality, soma, in order to save his mother Vinata from enslavement.

ADJUSTMENTS/MODIFICATIONS:

  • Try this pose with your back or hand to a wall to support balancing.
  • Cross your legs while allowing the toes of your lifted leg to press into the floor for extra balance. This is also the recommended adjustment if you have knee issues.
  • For the hot style variation, pull your elbows down toward your naval.

STEP-BY-STEP:

  1. From standing, bend both of your knees. Raise your right foot off the ground, bending your standing leg slightly. Cross your right thigh over your left, reaching your right foot back with toes pointing down. Option to place your right toes on the ground or hook the top of your right foot at the back of the left calf.
  2. Distribute the weight in your standing foot equally to help create a solid foundation.
  3. Cross your left elbow over your right and bend both elbows to bring forearms perpendicular to the ground. Rest the backs of your hands together or cross at the wrists to bring your palms together.
  4. Lift your elbows up to shoulder height and away from you to increase the stretch through your upper back, scapulae, and shoulders.
  5. Stay in Garudasana for 20 to 30 seconds with steady breathing. Release the posture and return to standing to repeat on the other side.

PREPARATORY POSES:

SEQUENTIAL POSES:

  • Standing figure four (half chair) | Ardha utkatasana
  • Warrior III | Virabhadrasana III
  • Eagle-leg side crow

COUNTER POSES:

SANSKRIT:

  • Garuda = mythical bird, vehicle of Lord Vishnu
  • Asana = pose

PHYSICAL BENEFITS:

  • Strengthens thighs, ankles, and calves.
  • Stretches shoulders, arms, and upper back.
  • Improves balance and coordination.
  • Helps flush lymphatic system.

ENERGETIC BENEFITS:

  • Develops focus and concentration.
  • Moves “stuck” energy.


Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.

Philosophy + Origin

Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.

Read Article

Our unique blend of yoga, meditation, personal transformation, and alternative healing content is designed for those seeking to not just enhance their physical, spiritual, and intellectual capabilities, but to fuse them in the knowledge that the whole is always greater than the sum of its parts.


Use the same account and membership for TV, desktop, and all mobile devices. Plus you can download videos to your device to watch offline later.

Desktop, laptop, tablet, phone devices with Gaia content on screens
Testing message will be here