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Benefits of Garudasana (Eagle Pose) and How to Do it By Dr. Ankit Sankhe

By Dr. Ankit Sankhe +2 more


As per Hindu mythology, the Hindu god and goddess used different transportation modes for travelling. They mostly used mythical creatures as vahanas (vehicles) for their interstellar travels.  These creatures represent various spiritual and psychological forces that are known to carry each deity. They are seen as a symbolic representation of their power. It was Lord Vishnu who chose Garuda, the king of birds, to be his vahana.  

garudasana yoga pose

Yoga is a science that teaches us the importance of living a healthy life. Yoga practices allows us to gain basic human values. Yoga demonstrates several physical techniques, known as asanas, sometimes resembling the shapes of animals and birds. These postures are used for various purposes, including meditation, achieving a sense of self-realisation and gaining a state of liberation.1 

Yogasana enlightens a state in which one remains physically and mentally steady, keeping themselves calm, quiet and comfortable. 2 One such asana is Garudasana!  

So, read along to get more information about Garudasana, its benefits and the performing technique. 

What is Garudasana?  

Garudasana is a classic balancing pose in a standing position. Garudasana yoga pose involves twisting the forearms and the legs with one another. The word Garudasana is a combination of two Sanskrit words; ‘Garuda’ means an eagle and ‘Asana’ means posture or pose. Hence, the Garudasana yoga pose is also termed as Eagle pose. It may also be called the Garuda pose.2 

Garuda or eagle is the king of birds. It is portrayed as having a golden body with a white face, an aquiline beak and red wings. These birds were considered fighters against demons. The Garudasana pose may provide a two-fold twist of the arms and legs, at once. The eagle pose yoga may be characterised by the strength, flexibility, and elasticity it provides to the body in one go. 2 

How to do it? 

You may start with Tadasana or the mountain pose as a preparatory pose to practise Garudasana.2 The following steps will guide you to do the eagle pose yoga: 

  • Stand straight, slightly bend your knees and lift your left leg to cross it over the right leg balancing your body. 
  • Place your left thigh over the right thigh and your foot toes must point downwards. Make sure your leg has a firm grip on the floor.  
  • Try to wrap the shin of your left leg around the calf of the right leg.  
  • Now, hook the top of the left foot in the lower right calf and keep the balance of your body entirely on the right leg.  
  • Bring your arms in front and keep them parallel to the floor. Place your palms facing in upward direction.  
  • Next, wind your right arm over the left arm and bend your elbows; now, your forearms are perpendicular to the floor. The back of your hands must face each other. 
  • Keeping your spine erect, slowly twist your left arm under the right arm and rest your left hand’s fingers firmly on your right palm, so the palms face each other. 
  • Pressing the palms together, stretch the fingers upwards. These intertwined hands are placed in front of your chest, looking like a beak of an eagle. 
  • Finally, focus your gaze on a fixed point at a distance of 4-5 feet. This is the one complete round of the eagle position yoga. 
  • You may practice up to three rounds on each side of a leg. Try to maintain a steady breathing action till your complete one round. 
  • In the end, gently unwind the arms and then release the legs to return to the initial position.2 

According to what I’ve noticed, Garudasana might provide significant relief for individuals experiencing enlargement of testicles. To enhance its effectiveness, it is recommended to practice the pose with a slight forward lean, which may help expedite relief.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Benefits of Butterfly Pose (Baddha Konasana) and How to Do it By Dr. Himani Bisht

Do You Know? 

Here are a few interesting facts about Garudasana yoga: 

  • According to the rituals of Tibetan Buddhism, Garudasana is referred to as the ‘setting on an eagle’ pose.3 
  • In Mahabharata, Garuda is depicted as Eagle God and called the vahana or the mount of Lord Vishnu.4 
  • Garudasana is an absolute ‘wrapping’ pose. As this pose wraps us around ourselves with confidence and focus, we think we are riding on the wings of Garuda, which helps us discover our inner True Self, the Atman. 4 
  • On 23 September 2019, a record was made for the longest time while holding Garudasana yoga pose on a bucket by Dr V. Gunasekaran of Tamil Nadu, India.5 

I might let you in on a little secret. Garudasana may not only strengthen the feet and thighs but might also offer special benefits for individuals who walk long distances regularly. Even after a short journey on foot, practising this pose may swiftly alleviate fatigue.

Dr. Rajeev Singh, BAMS

Also Read: Benefits of Makarasana (Crocodile Pose) and How to Do it By Dr. Ankit Sankhe

Benefits of Garudasana 

Regular practice of the Garudasana yoga pose may provide strength, self-control and elegance when practised with the correct orientation.2 Some of the Garudasana benefits are described below. 

1. Benefits of Garudasana for Body Detoxification 

We all eat food; it supplies us with energy. However, the undigested food residue sometimes accumulates, making us feel heavy. Therefore, we prefer different varieties of detox drinks. Besides these drinks, yoga poses may also help you remove these toxins from the body. In Eagle asana, our body is twisted, helping to squeeze the internal organs and flush out the kidneys resulting in detoxification of the body.2 

2. Benefits of Garudasana for Legs 

If you experience tightness in your legs, try the eagle pose. The eagle asana involves wrapping and winding the legs upon one another, helping strengthen the muscles and bones of the legs. In eagle pose, the anterior compartment of thigh muscles is stretched, strengthening the thigh muscles and making them more flexible. It may help to lower the cramps of the calf muscles and also provide great strength to the feet and thighs.2 

3. Benefits of Garudasana for Hips 

If you are looking for a hip exercise, the Garuda yoga pose might be the one for you. In this pose, your hips are in flexion and muscles of the hip area get contracted and internally rotated. As a result, it gives the body more balance, flexibility and coordination.2 

4. Benefits of Garudasana for Shoulders 

Garudasana yoga intensely stretches the shoulders and upper body area. In the eagle pose, the shoulder is moved towards the middle of the body, allowing the shoulders and arm joints to loosen. It may also help to remove stiffness and reduce pain in the shoulders.2 

5. Other benefits of Garudasana: 

  • Garudasana pose may help in circulating blood to the essential organs in the body enhancing their functions.2  
  • As the eagle pose allows you to stand on one leg, it may allow you to sharpen your power of concentration, alertness and awareness.2 

The practice of yoga poses, including the Garudasana pose, may provide benefits; however, it is still not an alternative to modern medicine to treat any condition. In addition, one must not depend on yoga alone as the only solution to health problems; instead, consult a qualified medical practitioner. Further, it is advised to learn and practice yoga under the supervision of a yoga expert to avoid physical injuries. 

I may recommend giving Garudasana a try and experiencing the healing power for yourself. It might have remarkable healing potential for various aches and arthritic disorders. Whether you’re experiencing discomfort in your knees, feet, or other joints, or dealing with pain or tremors in your shoulders, elbows, arms, or forearms, practising this asana may bring relief and contribute to your overall well-being.

Dr. Smita barode, B.A.M.S, M.S.

Also Read: Benefits of Uttanasana (Standing Forward Bend Pose) and How to Do it By Dr. Himani Bisht

Risks of Exercise  

You must avoid practising Garudasana in the following situations:  

  • People suffering from elbow, ankle or knee injuries must avoid the eagle pose as it involves twisting and wrapping arms and legs, which might worsen your injury.2 
  • People with varicose vein (enlarged swollen veins) problems should not practise Garudasana pose as it might put pressure on the vein causing complications.2 
  • Those who suffer from Arthritic pain mustn’t perform the Garudasana pose as it might worsen the pain.2 

You can assess the risk factors associated and continue practising Garudasana with precautions under the supervision of an experienced Yoga master. 


Garudasana is a balancing posture in a standing position. Garudasana yoga is also called the eagle pose because the final position of the body resembles the beak of an eagle. The eagle yogasana helps to enhance concentration, alertness and awareness of the mind. The eagle pose gives complete two-fold twists to both the arms and legs simultaneously. It may also help to stretch shoulders, arms, hips, calves and thighs. However, it would help if you practised Garudasana asana under the guidance of a trained Yoga teacher to avoid any injuries. 

Also Read: Benefits of Setu Bandhasana (Bridge Pose) and How to Do it By Dr. Himani Bisht

Frequently Asked Questions 

What is Garudasana? 

Garudasana is a standing yoga pose. It is a Sanskrit name where ‘Garuda’ means an eagle and ‘asana’ means pose. While performing the Garudasana pose, our body appears like the shape of the beak of an eagle; hence also called eagle pose yoga.2 

What are the contraindications of the Garuda yoga pose? 

The contraindications of Garuda yoga pose include injuries to the elbow, knee, ankle joints, varicose vein and arthritis, etc.2 

How many rounds of Garudasana pose can be performed at a time? 

You may perform the Garudasana pose for three rounds on each side. However, it is advised that you perform the eagle pose under the supervision of a trained Yoga teacher who will guide you about the number of rounds per your health.2 

What is the preparatory pose for Garudasana yoga? 

Garudasana preparatory poses include Tadasana or the mountain pose.2 

Which anatomical parts of the body are targeted while performing the eagle pose? 

Eagle pose anatomically targets different parts of the body, including the shoulder, elbows, forearms, hips, thighs, calves, ankles, feet, etc.2 


1. Yoga: Its Origin, History and Development [Internet]. [cited 2022 Sep 22]. Available from: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development 

2. Jadoun S, Bodh B, Yadav S. An Anatomical Exploration of ‘Garudasana’. Intern J of Trend in Sci Res and Develop. 2020;4(6):623–6. Available from: https://www.ijtsrd.com/papers/ijtsrd33465.pdf 

3. Garudasana, Garuḍāsana, Garuda-asana: 6 definitions [Internet]. [cited 2022 Sep 16]. Available from: https://www.wisdomlib.org/definition/garudasana 

4. More than Just an Eagle: Garudasana – Integral Yoga Magazine [Internet]. [cited 2022 Sep 16]. Available from: https://integralyogamagazine.org/more-than-just-an-eagle-garudasana/ 

5. Elite World Records [Internet]. [cited 2022 Sep 16]. Available from: https://eliteworldrecords.org/records/longest-time-holding-vama-tada-garudasana-yoga-pose-on-a-bucket-by-an-individual-male-&914 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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