Garudasana

gah-rue-DAHS-anna

“Garuda” = Mythological name of the “king of birds” who transports Lord Vishnu

Eagle Pose

Heart of Pose

• Standing Balance
• Hip & Shoulder Opening

Joint Actions

The following are from Leslie Kaminoff’s book, Yoga Anatomy.

• Mild spinal flexion
• Scapula abduction, upward & lateral rotation, elevation
• Elbow flexion
• Pelvis anterior tilt, counternutation
• Hip flexion, internal rotation, adduction
• Knee flexion, internal rotation
• Ankle dorsiflexion
• Foot – lifted in eversion, standing in slight supination
• See also: Joint Movements & ROM

Preparation

• To help prepare legs for Garudasana, consider poses such as Utkatasana (Chair Pose), Vrksasana (Tree Pose), and Gomukhasana (Cow Face Pose).
• To help prepare shoulders for Garudasana, consider poses such as Bridge Flows, Shoulder Stretches, Ardha Garudasana (One Arm at a Time), Thread the Needle / Reach Under the Bed,  and Gomukhasana (Cow Face Pose) 

Effects / Benefits

Musculoskeletal

Musculoskeletal effects may include the following.

• Cultivates balance.
• Strengthens glutes, hips, inner thighs and quads.
• Strengthens core.
• Strengthens ankles.
• Strengthens chest.
• Stretches upper back and between shoulder blades.
• Stretches shoulders, arms and wrists.
• Stretches outer hips, IT band, and ankles.
• “It broadens the sacrum, an area where many people typically hold a lot of tension, and softens the groins, which allows a free flow of energy in the lower body.” (Cyndi Lee)

STRENGTHENS STANDING LEG WHILE DEMANDING PRESENCE

By standing on one leg, as you do in Eagle pose, you isometrically chisel and tone every muscle in the standing leg and buttock cheek… This pose demands your presence and cultivates balance, strength, and serenity. – Baron Baptiste 

BALANCE, STRENGTH & STRETCHING

This pose is a combination of balance, strength, and stretching. Garudasana (Eagle pose) is great for unlocking tension in the shoulders and developing strength in the ankles. Garudasana can feel like you are tying yourself in a knot, but once you get used to it, you’ll feel its instant benefits. It builds balance, brings calmness, sharpens your focus, and helps with concentration. Learning to open the back torso is beneficial for advanced inverted poses, such as Handstand and Headstand. – YogiTimes. Garudasana / Eagle Pose  

Energy,  Mood, Emotion

Effects to energy, mood or emotion may include the following.

• Draws energy inward.
• Improves focus and concentration.
• Relieves stress.
• May inspire a feeling of serenity, poise, steadiness.
• Cultivates confidence.
• Heating.

What we love about Garudasana is that it gives the opportunity for full introspection because you have to rely on your sense of touch to stay in the pose. – Sophie Parienti and Jesse Gabler