One of the most elegant yoga poses, Garudasana or the Eagle pose, has numerous health benefits linked to it. The word Garudasana infers “Garuda” in Sanskrit which means Eagle and asana meaning “posture”. Practiced as a full pose, the asana targets all four limbs for strengthening, stretching, and toning. Though mainly known to improve one’s balance, the pose has many other health benefits as well. It is recommended to perform this asana on an empty stomach to avail its numerous health benefits.

Health Benefits

  • Improves sense of balance of the body
  • Improves focus and concentration
  • Helps alleviate sciatica and rheumatism
  • Strengthens leg muscles
  • Stretches thighs, hips, shoulders, and upper back
  • Releases tightness between shoulder blades and across sacrum
  • Loosens and strengthens ankles and hips



  1. Stand erect. Gently bend your right knee, and wrap your left leg around your right, such that the knees are stacked over each other. Your left foot must touch your right shin.
  2. Raise your arms to the shoulder height and wrap your right hand around your left. Ensure that your elbows are bent at 90-degree angles and are also stacked.
  3. Strike a balance in the pose as you gently bring down your hips. Your knees must move towards the midline instead of leaning to one side.
  4. Hold the pose for a few seconds. Breathe deeply and slowly. Focus on the third eye, and let go of your negative emotions.
  5. Release the pose, switch the limbs, and repeat the pose.


Precautions & Contradictions

  1. It is best to avoid this asana if you have had a recent ankle, knee, or elbow injury.
  2. It is recommended that pregnant women must seek medical consent before they practice this asana.

Beginner’s Tips

  • As beginners, you might also find it hard to latch your raised foot behind the standing leg’s calf. Until you get comfortable, press the big toe of the raised leg instead of the whole foot. This will help you maintain balance.
  • Also, you might find it difficult to tangle your arms around each other. To make it easier, stretch your arms out, such that they are parallel to the floor. Hold onto the ends of a strap. Now, as you hold on to the strap tightly, try and wrap your hands into position.


Latest posts by Dr.Sandeep Krishna (see all)