For GARUDASANA – EAGLE pose,
1. Begin in Mountain Pose (Tadasana), feet grounded and spine tall.
2. Slightly bend your knees to prepare for balance.
3. Shift your weight onto your left leg.
4. Lift your right leg and cross it over the left thigh, stacking the knees.
5. If able, wrap your right foot behind your left calf — alternatively, gently rest the toes on the floor or shin.
6. Extend both arms forward, parallel to the floor.
7. Cross the right arm over the left at the elbows.
8. Bend both elbows and wrap the forearms so the palms touch (or come as close as possible) in front of your face.
9. Lift your elbows slightly and draw the shoulders down.
Soften your gaze, draw the navel in, and breathe deeply for 6–12 breaths. Gently unwind and repeat on the opposite side.
Physical Benefits:
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Strengthens arms, legs, knees, ankles, and feet
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Opens shoulder joints and stretches space between shoulder blades
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Deeply opens hips and stretches the iliotibial (IT) band
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Improves digestion and elimination through internal compression
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Increases circulation to all major joints
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Enhances balance, coordination, and focus
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Expands back body and increases lung capacity
🌬️ Energetic & Emotional Benefits:
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Cultivates mental clarity and sharpens intuition
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Encourages inner stillness while in dynamic tension
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Balances feminine and masculine energies within the field
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Supports detoxification of energetic stagnation held in the joints
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Creates space for focused manifestation by strengthening attention
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Opens the back of the heart chakra, supporting emotional release
Garudasana teaches us to find stillness inside the swirl — to wrap, ground, and rise all at once. Like the eagle circling high above the storm, you learn to steady your gaze and trust your center. This posture is a reminder that true power comes from clarity, not force.
