Garudasana — Eagle Pose

Garudasana — Eagle Pose (गरुडासन)

Garudasana, from the Sanskrit Garuda (king of birds in Hindu mythology), is a unique balance pose that wraps arms and legs around each other. This compact pose develops concentration, leg strength and deeply stretches the shoulders, upper back and hips — areas often tense in sedentary people.

Therapeutic Benefits

• Shoulder and upper back stretch — arm wrapping opens rhomboids, trapezius and posterior deltoids.
• Hip opening — leg crossing stretches external rotators and piriformis.
• Balance in compression — strengthens the standing ankle and foot in a light squat.
• Improved circulation — compression followed by release creates a circulatory "flush" effect.
• Intense focus — the pose demands sustained attention to maintain the wraps.

Anatomy Involved

The rhomboids and middle trapezius are stretched by arm wrapping. The posterior deltoid and infraspinatus lengthen. The piriformis and external hip rotators of the wrapped leg are stretched. The standing leg quadriceps works isometrically in the squat. The standing leg gluteus medius stabilizes the pelvis.

Step-by-Step Instructions

Step 1 — Arm Wrapping

Standing, cross one arm over the other at the elbows. Wrap the forearms to bring palms facing each other (or as close as possible). Elbows at shoulder height.

Step 2 — Leg Wrapping

Slightly bend the knees. Cross one thigh over the other and, if possible, wrap the foot behind the standing leg's calf. The foot can also simply rest alongside.

Step 3 — Squat and Alignment

Lower slightly into a squat. Trunk stays vertical, hips are level. Gaze fixes on a point ahead of the crossed fingers.

Breathing and Duration

Hold for 5 to 8 breaths per side. Switch arm and leg crossing to the other side. Breathing may feel compressed — aim to keep it slow and deep.

Contraindications

• Knee injury — do not force leg wrapping
• Shoulder injury — cross arms without forcing palms together
• Ankle problems — seated version on a chair

Modifications

• Beginner: don't wrap foot behind calf, simply cross thighs. For arms, hold opposite shoulders.
• Advanced: sink deeper into squat, tilt torso toward crossed knees, or combine with Warrior III.

Target Audience

Garudasana suits intermediate practitioners. Particularly beneficial for people with shoulder and upper back tension (screen work), and those seeking to improve proprioception and concentration.