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Yoga Poses Guide
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EagleSave PDF

Garudasana

gar-oo-DAH-sah-nah
Eagle
Strengthens legs; stretches shoulders and upper back
Improves circulation
Improves coordination and balance

How to perform Eagle

  1. Stand with your feet together. Bend your knees slightly. Cross your right thigh over your left thigh with an inhale. Hook your right toes behind your calf.
  2. Raise your arms to shoulder height with an inhale. Cross your right arm under your left arm with an exhale. Bend your elbows and bring your palms to touch.
  3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
  4. Slowly unwind with an exhale. Return to standing. Change sides.
Alignment cues
  • Reach elbows upward
  • Draw shoulders downward
  • Gaze at a fixed point to balance
  • Lengthen spine
Modification: Rest your top toes on the floor rather than hooking them behind your calf.
Avoid this pose if you have a knee injury or low blood pressure.
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More yoga poses to discover

Eagle (Garudasana in Sanskrit) is a beginner yoga pose that belongs to the balancing and standing categories. This asana targets glutes & hip flexors, shoulders and upper back & lower traps, and also involves ankles, middle back / lats, quadriceps and wrists muscles. Eagle improves circulation; strengthens legs; stretches shoulders and upper back and also improves coordination and balance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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