Garudasana, also known as Eagle Pose, is a standing yoga posture that involves twisting the arms and legs together to form the shape of an eagle. In this pose, one leg is wrapped around the other, and the arms are crossed with the hands clasped together. It is named after Garuda, a divine bird in Hindu mythology known for its power and speed.
Garudasana is a balancing pose that requires strength, flexibility, and concentration. It is often included in yoga sequences to improve focus and stability, and to stretch and tone the muscles in the legs, hips, shoulders, and back. It is also said to stimulate the flow of prana (life force energy) in the body and balance the nadis (energy channels).
Garudasana has several variations and modifications to accommodate different levels of flexibility and mobility. It can be performed in a standing or seated position, with the legs and arms interlaced or crossed at different points.
How To Perform Garudasana (Eagle Pose)?
Begin by standing in Tadasana (Mountain Pose) with your feet hip-distance apart and your arms at your sides.
Bend your knees slightly and lift your right foot off the floor, balancing on your left foot.
Cross your right thigh over your left thigh, tucking it behind your left calf.
Extend your arms straight out in front of you at shoulder height.
Cross your left arm over your right arm at the elbow.
Bend both arms at the elbow and bring your palms together, pressing them towards each other.
Lift your elbows towards shoulder height and keep your shoulders relaxed and down.
Hold the pose for a few deep breaths, then release your arms and legs back to Tadasana.
Repeat the pose on the other side by lifting your left foot off the floor and crossing your left thigh over your right thigh, tucking it behind your right calf.
Cross your right arm over your left arm at the elbow and bring your palms together.
Note: It's important to keep your gaze focused on a single point in front of you to help with balance. Remember to practice Garudasana on both sides for balance.
Modifications
If wrapping the arms is challenging, simply cross them at the elbows instead.
If balancing on one foot is difficult, try placing the lifted foot on the ground with the toes touching and the heel lifted.
You can also modify the pose by using a chair for support or by keeping your toes on the floor instead of crossing your legs.
Benefits
Strengthens and stretches the ankles, calves, thighs, hips, shoulders, and upper back.
Improves concentration and balance.
Stimulates the immune system and aids in digestion.
Relieves tension in the shoulders and upper back.
Helps to alleviate sciatica and menstrual pain.
Can be therapeutic for asthma and other respiratory conditions.
Contraindications
Avoid Garudasana if you have a knee, ankle, or shoulder injury.
If you have high blood pressure, be cautious when raising your arms overhead.
Those with vertigo or dizziness should be mindful when balancing on one foot.
Chakras
Garudasana can help to balance the energy of the Manipura (solar plexus) chakra, which is associated with willpower, confidence, and transformation.
Doshas
Garudasana can be beneficial for balancing Kapha dosha, as it stimulates digestion and helps to reduce lethargy and heaviness in the body.
It can also help to balance Vata dosha, as it provides stability and grounding to the body and mind.
History Of Garudasana (Eagle Pose)
Garudasana (Eagle Pose) is a popular yoga asana that originated in India, although its exact history is not well-documented. The name "Garudasana" comes from the Sanskrit words "garuda," which means "eagle," and "asana," which means "pose."
In Hindu mythology, Garuda is the king of birds and the mount of the god Vishnu. Garuda is often depicted as having the wings, beak, and talons of an eagle and the body of a human. The pose is said to represent the majestic and powerful qualities of Garuda.
While the exact history of Garudasana is unclear, it is believed to have been created by ancient yogis as a way to improve balance, strength, and flexibility. Over time, the pose has become a staple in modern yoga practice and is now commonly taught in yoga studios around the world.
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