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Last updated on June 26th, 2024 at 12:33 pm

Introduction

The Eagle pose is a Standing balancing and beginner-level yoga asana. It is a modern yoga exercise a part of Traditional Hath Yoga. The other name of this yoga asana is “Garudasana” This name is the Sanskrit word when.

• Garuda -Eagle (king of birds)
• Asana- Pose/Posture

It is a one-legged balancing pose similar to the tree pose (Vrikshasana). Regular practice of this pose helps to keep the body healthy and fit. It requires lots of focus, balance, and awareness. It is a wonderful heart and hip-opening yoga asana. The powerful asana symbolizes strength, Power, Grace, and balance. Strengthen your upper and lower body and improve focus and concentration. Maintain a balance between the left and right parts of your body.

In this article, we explore the Amazing benefits of this pose and its contraindications. How to do it, and variations of this powerful eagle pose.

The Basic of the eagle pose (Garudasana)

Garudasana represents a balancing graceful asymmetric posture in which the leg and arms are crossed over to each other.

• Name- Eagle Pose (Garudasana)
• Level- Beginner
• Position- Standing, Squat
• Type-one-Llegged balancing, Twisted
• Target Muscles- Upper And Lower Body

Benefits of the eagle hose (Garudasand)

Eagle pose (Garudasana) combines balance, stability, and focus, offering many benefits to your physical & mental health. It helps improve focus, posture, and balance of the body. Stretching of legs shoulders and upper back strengthens your legs, thighs, and core muscles. Here we discuss  some amazing Physical and Mental health benefits of the eagle pose described in detail

Improve balance

Regular practice of Garudasana improves balance and enhances coordination between the left and right sides of the body. Balance posture on one leg challenges your awareness and helps to improve stability and coordination. It is an excellent pose for those who want to regain their lost balance and stability

Improve flexibility

Intense stretch and tension of the muscles of the arms, legs, thighs, and muscles can help improve the entire body’s flexibility. It enhances the entire body’s flexibility and range of motion (Mobility) including the upper and lower body.

Strengthens leg muscles

Holding a one-legged pose helps Strengthen the leg’s muscles including the thighs, calves, and ankles. Twisting of legs strengthens the leg’s muscles and joints preventing them from any strain.

Enhances Focus and concentration

Balancing the one-leg position requires an attentive mind and awareness. It improves focus and concentration. This pose makes you feel strong and emotionally stable. Regular Practice of the pose with balancing the breath, alignment, and body improves your focus

Alignment and posture

Maintaining balance in this pose is good according to the alignment aspects. This pose is an excellent pose to relieve hunchback, tight hips, and thigh muscles. It provides you with a straight spinal posture

Stimulates organs

Regular practice of this pose requires the engagement of the core and abdominal muscles. That can improve the functioning of internal organs and the digestive system. This pose is also beneficial for women’s health and prevents infertility, hormonal imbalance, and menstrual period cramps.

Other benefits

• It helps to activate the Root chakra (Muladhara chakra), Sacral chakra (Svadhishthana chakra), and Ajna chakra (The Third Eye Chakra).
•  Intense level of stretching muscles that is an excellent asana for runners, athletes, and climbers. It helps Improve strength and stability in active sports persons.

How To Do The Eagle Pose (Garudasana), A Step-By-Step Process

Garudasana represents a glorious eagle pose with balance and stability. Balancing the entire body weight on one leg is challenging and requires lots of balance and focus. Here we explain. the step-by-step process of performing the eagle pose easily

1. Stand straight in the mountain pose with your feet together or at a distance of 4-6 inches.
2. Now come into the chair pose (Utkatasana) and keep breathing in this posture for 3-4 breathe
3.  Inhale, raise your right foot off the ground. Shift your body’s weight on the left leg. Maintain balance in this posture.
4. Now cross your right thigh over your left leg. Try to hook your right foot behind your left calf for more stability.
5. Lower the hips and maintain balance in this posture. Keep breathing throughout the posture.
6. Bring your arms to the level of the chest and Bend the elbows. Cross your left elbow over your right arm.
7. Try to clap your palms together facing the upward direction press your palms together
8. Hold the posture for about a few seconds or 5-6 breaths. Engage your core can help you in balancing pose.
9. To release the pose lower the right leg and relax the arms. Come back again into the mountain pose.
10. Repeat the same posture with the other side (left foot) or try 3-4 times with each side.

Beginner Tips For The Eagle Pose (Garudasana)

Here we discuss some important and useful tips for beginners or persons facing discomfort. This can help them to perform this pose without facing any difficulties.

• If someone is facing a problem balancing pose on one leg. Then use a yoga block and wall support for more stability and balance.
• When you are not able to clap your palms together then you can put your arms over your shoulders. You can hug yourself with the help of your arms.
• If you can not hook your foot behind the calf then just hold the foot on the leg. You can also rest your right foot toe on the ground for stability.
• Senior citizens and pregnant women can perform this pose by sitting on a chair.

Variations Of The Eagle Pose

Here we explore some more challenging or easy variations of the traditional Gradusana.

• Supta Garudasana (Recliend Eagle Pose)
• Eagle Chair Pose
• Seated Eagle Pose
• Inverted Eagle Pose
• Ardha Garudasna (Half Eagle Pose)

Contraindications Of The Egale Pose (Garudasana)

Garudasana is a challenging one-leg standing pose. It requires lots of focus, balance, and stability to perform. It comes with some limitations for someone and facing some problems during performing. Here we discuss the contraindications of this pose please read them carefully.

• A person with severe spine, ankle, and shoulder injuries and chronic pain. They should avoid performing this pose because it may worsen the injuries.
• If you have severe balance issues, vertigo, migraine, and high or low blood pressure. Please avoid this pose cause to increase your problem.
• Recent surgery at hips, ankles, shoulder, and knees or recovering from surgery. They should avoid performing this pose.
• A person with brittle bones, arthritis, herniated discs, and sciatica issues. They should avoid performing this pose.

Frequently Asked Questions

Conclusion

The eagle pose is a standing pose and a part of the hath yoga. Stretch and muscle tension help to improve the body’s flexibility and balance. Garrudasana requires lots of focus and concentration to maintain the posture. Regular practice of this improves digestive health and the functioning of abdominal organs. This is a good pose to improve the women’s health and relieve the hormonal imbalance.

If you have any queries or suggestions, please leave a comment. We will pleased to answer all your queries. Thank you.

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.