POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Garudasana, or the Eagle Pose, is a balancing posture that involves wrapping one leg around the other and intertwining the arms in a similar fashion. This posture aims to enhance joint flexibility, particularly in the knees, ankles, wrists, and elbows. It also works on improving balance, concentration, and strengthening the legs and calves.

 

Yoga Pose: Garudasana | Eagle Pose

Posture Breakdown

Benefits and Techniques

  • Enhanced Focus: Garudasana requires and thus cultivates enhanced concentration and mental focus.
  • Strengthened Legs and Ankles: The pose strengthens the calves, ankles, and thighs.
  • Improved Joint Flexibility: Regular practice aids in increasing flexibility in the joints, particularly the knees and ankles.
  • Balanced Nervous System: The posture can help in balancing the nervous system and reducing stress.

  • Posture Alignment: Begin by standing straight and then bend the knees slightly.
  • Twisting Movement: Wrap one leg around the other and similarly intertwine the arms.
  • Engagement of Core: Engage the core and maintain a straight spine, focusing on balance.
  • Steady Gaze: Fix your gaze on a single point to aid in maintaining balance.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Garudasana | Eagle Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Garudasana | Eagle Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Garudasana

Eagle Pose

Feet together nicely, toes on the line.

Look at your arms and identify which is right, which is left. Don’t mix them up.

Arms over your head sideways. Bring your right arm under your left arm.

Cross your arms each other, and twist like ropes. Bring your hands in front of your face, hands-palms together, thumbs towards your face, little fingers towards the mirror.

If you are unable to bring your palms together, interlace your fingers.

Pull your elbows down towards the floor, until your fingertips go below your nose.

Fingertips should not go higher than your nose.

Suck your stomach in.

Sit down, until your hips touch the chair. Upper body leaning back. Stay down there.

Lift your right leg up and bring it over your left leg, as high as possible.

Twist your legs like ropes, and put your right foot underneath your left calf muscle.

All five toes should be visible in the front mirror.

Sit down more and twist like ropes.

Arch your upper body back.

No gap anywhere between ankle and calf muscle.

Bring your knees to the right, upper body to the left, to get your feet, knees, elbows and hands, every-thing in one line in the mirror.

If your foot is coming out, sit down more.

If you're losing the balance, upper body lean back more.

Suck your stomach in. Sit down more.

Pull your elbows down more.

Upper body back at the end

[2" Set, additional dialogue]:

[after: "Lift your right leg up and bring it over your left leg, as high as possible".]

The higher you get your leg on the thigh, You can create more room between your legs, so you can twist better.

You are opening the 12 largest joints in the human skeleton: Shoulders, elbows, wrists, hips, knees, and ankles; six on each side.

[after: "Twist your legs like ropes, and put your right foot underneath your left calf muscle. All five toes should be visible in the front mirror".]

Slide your foot down towards the ankle, to get rid of any gap between the ankle and calf, between the knees.

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