Home Nutrition Learn how to Do Eagle Pose in Yoga (Garudasana)

Learn how to Do Eagle Pose in Yoga (Garudasana)

Learn how to Do Eagle Pose in Yoga (Garudasana)


Eagle pose (garudasana in Sanskrit) makes you are feeling such as you’re being twisted like a pretzel however in the absolute best method.

The basic model of garudasana requires focus and steadiness, which is among the many first issues to go as we age. Eagle pose is a wonderful and playful strategy to entry and strengthen your core muscular tissues, work your legs and hips, and open your shoulders and higher again.

Brent Laffoon, an teacher in BODi’s Yoga52 collection of practices, loves the story of the eponymous Garuda, a mythological Hindu determine who was half-man, half-bird. “As Garuda got here of age, he diminished himself so he wouldn’t scare folks,” Laffoon says.

“Then in the future a gang of deceitful snakes took his mother hostage, and Garuda summoned all of his powers to save lots of her. Thus, eagle pose reminds us to not make ourselves smaller, and to guard the female with the intention to not be taken benefit of.”

Eagle Pose (Garudasana): Step-by-Step Directions

  • Begin in mountain pose (tadasana), standing tall along with your ft collectively or hip-width aside and your arms at your sides.
  • Bend your knees to decrease your hips down and again, as if sinking into chair pose (utkatasana).
  • Shift your weight onto your left foot and raise your proper foot, crossing your proper knee over your left knee. If potential, hook the highest of your flexed proper foot across the within your left ankle.
  • Squeeze your legs collectively to keep up steadiness, and stage your pelvis by drawing your left hip again and your proper hip ahead.
  • As soon as your legs are established, cross your arms in entrance of you — proper arm underneath the left — bend each elbows, and attempt to press your palms collectively.
  • Raise your elbows to shoulder top, conserving them bent at 90 levels.
  • Maintain the pose for 5 breaths, and reverse the sequence to return to mountain pose. Repeat with the alternative crossing of legs and arms.

Learn how to Make Eagle Pose Simpler

It’s simple to get pissed off whereas trying garudasana. Thankfully, there are a lot of methods to switch and/or put together for eagle pose that may assist demystify the posture.

1. Use a wall for steadiness

  • Stand a foot away from a wall, going through it. Place your fingertips (not your complete hand) on the wall at shoulder top.
  • Bend your knees as deeply as you possibly can, conserving your weight in your heels. Follow choosing up one leg and crossing it over the alternative leg, then swap. Use a free hand to assist wrap your legs extra tightly.
  • Once you really feel regular sufficient, attempt taking your arms off the wall. Don’t drop your arms down by your aspect, reasonably attempt to hold them lifted so you can begin training including the arms element if you really feel like your legs are totally supporting you.

2. Do ankle rotations

Even past their worth at working as much as garudasana, ankle workout routines like this one are nice to do repeatedly.

  • Lie down in your again and raise your proper leg.
  • Bend your proper knee and interlace your arms behind the again of your thigh.
  • Conserving your leg stationary, carry out a dozen or so very gradual ankle circles clockwise, then counterclockwise.
  • Gradual is vital. Decelerate if you discover a sticky spot in your ankle mobility. Follow exploring the place there’s lack of motion reasonably than rushing previous it.
  • Change legs and repeat.

3. Attempt reclined eagle pose

Once you lie down on the ground for baddha garudasana, your nervous system quiets and steadiness is taken out of the equation. Utilizing the suggestions of the ground beneath your torso and decrease physique lets you perceive the place you might be in house and find out how to regulate your hips and shoulders to line up extra evenly.

4. Be affected person along with your progress

Laffoon reminds us: “Wrapping the ankles requires quite a lot of mobility within the hips, and a few folks have such sturdy legs that the thighs and calves get in the best way. There’s at all times worth in simply doing one of the best you possibly can!”

Learn how to Deepen Eagle Pose

Woman Does Deep Eagle Pose | Eagle Pose

As quickly as you are feeling such as you’ve “nailed” a pose, chances are you’ll wish to make it tougher.

  • Problem your steadiness and check out closing your eyes as soon as you might be within the pose. Possibly which means an extended blink.
  • Make garudasana much more attention-grabbing by enjoying on totally different surfaces. Attempt standing on a block or a bolster. In case you don’t have yoga props, stand in your sofa or your mattress. Any unstable floor will additional check your capacity to help your self and put together you for all times off the yoga mat.
  • One other enjoyable strategy to play in eagle pose, as soon as you are feeling secure, is to softly transfer your elbows up and down. Once more, disturbing your steadiness is the best way to enhance it.

Learn how to Keep away from Damage in Eagle Pose

Foremost when trying to carry out garudasana safely, do NOT pressure your knees to cross past their limits. Since you’re asking your legs to internally rotate whereas standing on one foot, chances are you’ll end up cranking your self into the pose shortly. Decelerate and don’t pressure something.



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