Garudasana, or Eagle Pose, is a balancing yoga posture that improves focus, flexibility, and strength. It engages the legs, arms, and core, while also enhancing concentration and body awareness.

Benefits of Garudasana

Enhances balance and stability
Strengthens the ankles, calves, thighs, and shoulders
Stretches the hips, thighs, and upper back
Improves focus and coordination
Encourages deep breathing and mindfulness

Step-by-Step Instructions

1. Find Your Starting Position
Stand in Tadasana (Mountain Pose) with your feet hip-width apart. Engage your core and take a deep breath to center yourself.

2. Cross the Right Thigh Over the Left
Shift your weight onto your left foot. Lift your right leg and cross it over your left thigh. Hook your right foot behind your left calf if possible. If not, keep the foot resting on the outer shin.

3. Position the Arms
Extend both arms forward at shoulder height. Cross your right arm over your left, bending at the elbows so the forearms are vertical. Wrap the forearms around each other, bringing palms to touch or as close as possible.

4. Maintain Your Balance and Focus
Keep your gaze fixed on a point ahead to help with stability. Draw your elbows slightly upward and hands away from the face. Sink deeper into the bent standing leg while engaging the core.

5. Breathe and Hold
Hold the pose for 15 to 30 seconds, breathing deeply and steadily. Keep your spine straight and shoulders relaxed.

6. Release and Switch Sides
Slowly unwind your arms and legs, returning to Mountain Pose. Repeat the pose on the opposite side, crossing the left leg over the right and left arm over the right.

Modifications and Tips

If balance is challenging, use a wall or chair for support.
If hooking the foot is difficult, keep the toes on the mat for stability.
Engage your core muscles to help maintain balance.
Move slowly and mindfully to avoid strain.

By incorporating Garudasana into your practice, you enhance both physical and mental discipline, fostering strength and steadiness in body and mind.