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Garudasana a.k.a Eagle Pose

Garuda is a bird creature from Hindu mythology that has a mix of eagle and human features. Garuda is the vehicle (vahana) of Vishnu and appears on Vishnu’s banner. This is asana is therefore commonly called ‘Eagle Pose’.

How to get into the position

Getting into this yoga position can be quite a challenge at first. Whilst in standing position, open your arms wide and level with your shoulders and, at the same time, lift your left knee up, as high as possible (the higher you lift your knee, the easier it is to bind around the standing leg). With the knee lifted and balancing on your right foot, cross your left thigh over the right and hook the top of the foot behind the lower right calf and keep balancing on the right foot.

Next, you have to cross your open arms in front of your torso (like you are giving yourself a hug) so that the left arm is above the right (with your elbows bent) until your palms are pressed together. Your elbows should be pushing down so as to compress the lymph nodes. As such, this yoga posture helps regulate body temperature by compressing the lymph nodes.



  • stretches and releases tension from the upper back, shoulders, hips, thighs, calves and ankles

  • helps with Sciatica.


Do avoid this pose if you have any knee issues.

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