Garudasana, also known as Eagle Pose, is a dynamic standing posture in yoga that's full of so many benefits for your mental and physical health. Taking its name from Garuda, a mythical bird in Hindu mythology, the pose represents a symbol of strength, power and swiftness.

And ok... it might seem impossible as you wobble your way through your first try, but it's really worth persevering and we'll tell you how (and why!).
In this guide, you'll learn how to perform Garudasana and discover the major benefits of this balance pose to deepen your practice.
Five Benefits of Eagle Pose - Garudasana
So, what are these amazing benefits you need in your life? Let's summarise them and then break them down a little further.
Improves balance and coordination;
Increases your flexibility and helps with mobility;
Strengthens your lower body;
Promotes mental clarity and focus.
Now, let's delve a little deeper into each of those eagle pose benefits and why they are so important:
1. Improves balance and coordination
Because you're balancing on one leg while wrapping your arms and legs in a specific way, this pose can't help but sharpen your sense of coordination. We always say it, you need "eagle focus".
Balancing on one leg while entwining your arms and legs challenges your body’s equilibrium, which improves your awareness of body position in space (known as proprioception).
This is essential for daily activities like walking on uneven surfaces or transitioning smoothly between yoga poses. Better balance can also prevent falls and injuries - especially as we age.

2. Increases flexibility and helps mobility
Garudasana deeply stretches your shoulders, upper back, thighs and hips through the unique wrapping of bogh the arms and legs These areas often hold tension from sitting down for long periods or repetitive motions.
Furthermore, the gentle compression and movement within the pose can help lubricate the joints, promoting greater ease of movement and improved mobility.
Over time, this flexibility leads to much more comfort in both your yoga practice and daily life. However, it's crucial to practice Eagle Pose with proper alignment and modifications, progressing gradually to avoid injury and maximise its positive impact on flexibility and mobility.
3. Strengths your lower body
As you're standing on one leg, this leg supports your entire weight, while the wrapped leg adds resistance, engaging your thighs, calves and glutes.
This combination is a fantastic way to build strength and stability, especailly to the muscles surrounding the knees, providing support in your lower body - crucial for movements like climbing stairs, running, or standing for long periods.
A strong lower body also supports your joints, reducing the risk of knee or ankle injuries, so it's super important for your general wellbeing and health.

4. Promotes mental clarity and focus
Garudasana requires intense concentration to balance and maintain proper alignment.
By focusing this hard, you can reduce some of the mental chatter in a busy brain, so the posture acts as a kind of moving meditation.
When you start to regularly practise this pose, you may well notice improvements in how easy you find it to stay present, which is beneficial for managing stress, improving productivity and enhancing overall mindfulness in your daily life.
How To Perform Garudasana (Eagle Pose)
Step 1: Start in Tadasana (mountain pose)
Stand tall with your feet together, arms at your sides and weight evenly distributed across your feet. Find your centre and take a few deep breaths to ground yourself.
Step 2: Wrap your arms
We find it easier to find the arms first before trying to balance on one leg. So first, extend your arms straight in front of you at shoulder height. Cross your right arm under your left, bringing your arms into an X shape. From there;
OPTION ONE: Wrap your hands around your shoulders like your giving yourself a big hug;
OPTION TWO: If you can, try to wrap your forearms around each other, bringing your palms to touch. If this is too restrictive in the shoulders, simply bring the backs of your hands together. (This is what we would call a full eagle bind)
Step 3: Shift your weight onto one leg
Begin by bending your knees slightly and shifting your weight onto your left leg. Your right heel should be hovering off the ground, preparing for the next movement.
Step 4: Cross your right leg over your left
Lift your right leg and cross it over your left thigh, completley crossing the legs. If possible, point your toes behind you or hook your right foot behind your left calf (don't worry if you can't!) or keep your toes on the floor for added stability.
Make sure your hips are square and engaged.
Step 5: Find your balance
Focus on a single (non-moving) point in front of you to help with balance.
Keep your core engaged and your standing leg foot grounded. Gently press your palms together and feel the action of squeezing your inner thighs and elbows to open your back body.
We've discovered it feels great if you draw your elbows down trying to get your thumbs in front of your nose, this movement can potentially stimulate the lymphatic system in the armpit area, which plays a crucial role in immune function and detoxification.
Step 6: Hold the pose
Stay in the pose for 20-30 seconds or at least aim for 5 rounds of breath.
Keep your breath steady and your gaze focused. Remember, balance is key, so don’t rush through the steps.
Step 7: Release the pose
To come out of eagle pose, slowly unwind your arms and legs, returning to Tadasana (mountain pose).
Take a few moments to feel the effects of stimulating circulation and energy flow in the affected areas before repeating on the other side.
Tips and options for Garudasana
Keep your spine as tall as possible and feel that the legs are shorter;
Keep your hips level to ensure proper alignment and prevent injury;
Don’t force the arm or leg wrap - Pay attention to any pain or discomfort in your joints and adjust the pose accordingly;

Consistent yoga practice brings significant mental and physical benefits
Garudasana one of many beautiful yoga poses that offers a range of physical and mental benefits.
Through consistent practice, you'll see noticeable improvements to your balance, flexibility and mental clarity, while also gaining strength and releasing tension in your body.
If you're looking for a welcoming, non-judgemental space to practice yoga in Clitheroe, Ribble Valley, we'd love to meet you and explore our eagle poses together.
Find out more about our 21-Day Intro Pass or check out our online library of yoga classes if you're not local to our studio.
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