The word Garuda is literally translated as the predatory eagle which is superbly adroit at devouring its adversaries at a time they least expect it.


Step by step instructions:

  • Begin this posture by standing in tadasana.

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  • Inhale when raising the arms up to shoulder level with palms facing up. Arms and shoulders should be relaxed.
  • Cross left arm over the right so that the elbows rest on top of each other.
  • Bend your elbows wrapping your forearms around each other with palms facing each other. Your fingers should point to the ceiling. This is called Garuda Hastha Mudra.

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  • Slightly bend your knees and shift your body weight to the other leg.
  • Cross right leg over the left just above the knee.
  • Place the right foot behind your left lower leg and hook the foot over the left calf or ankle. (if you are unable to reach the left calf, place the right foot next to left lower leg). Both legs are intertwined.

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  • The crown of your head should be pointed toward the ceiling and look straight ahead. Imagine the spine running straight through the body.

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  • Remain in this pose for 60 secs and then come back to mountain pose.
  • Repeat for the same length of time with the arms and legs reversed.

Benefits of this pose

  • Stretch the spinal column and helps alleviate musculoskeletal problems of the back and extremities.
  • While doing the pose sense of balance would be achieved as you are standing on one foot.
  • Improves concentration
  • Stretch and strengthen your calves and ankles
  • Stretch the shoulder ,hips and thighs.
  • Helps to achieve a balance of soul body and mind
  • Release tightness between shoulder blades and across sacrum 

Muscles Engaged

  • Triceps brachii
  • Serratus anterior
  • Coracobrachialis
  • Gluteus medius
  • Rectus femoris
  • Vastus intermedius
  • Tensor fasciae latae
  • Gluteus maximus 

Contraindications of this pose

  • Plantar fasciitis cases
  • People with ankle injury
  • People with shoulder injury
  • Knee injury
  • Pregnancy and obesity cases are also advised not to practice this asana. 

How to deepen the pose 

Look at the tips of your thumb once you are in the full pose. The thumb tip point a little bit off to the side of the upper arm. Press the mound of the upper thumb into the bottom hand and turn the thumb tips so they point directly at the tip of your nose. As with all standing balancing poses, you can use a wall to brace and support your back torso while you are learning to balance.


SEP 2014 200 HR TTC

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