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Yoga Poses Guide
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Eagle

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 and shoulders and upper back & lower traps and also involves ankles and middle back / lats and quadriceps and wrists muscles. Eagle stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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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 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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