Garudasana

  • Beginner's Tip:
    • Beginners often find it difficult to wrap the arms around until the palms touch. Stretch your arms straight forward, parallel to the floor, while holding onto the ends of a strap. Follow the rest of the instructions stated in step 2 above and keep the strap taut between your hands.
      Beginners also find it difficult to hook the raised-leg foot behind the standing-leg calf, and then balance on the standing foot. As a short-term option cross the legs but, instead of hooking the raised foot and calf, press the big toe of the raised-leg foot against the floor to help maintain your balance.
  • Modifications and props:
    • Beginning students often find the balance in this pose very unstable. As with all standing balancing poses, you can use a wall to brace and support your back torso while you're learning to balance.
  • Deepen the pose:
    • Look at the tips of your thumbs once you're in the full pose. Typically the thumb tips 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.
  • Benefits:
    • Strengthens and stretches the ankles and calves
    • Stretches the thighs, hips, shoulders, and upper back
    • Improves concentration
    • Improves sense of balance
  • Therapeutic Applications:
    • Stress.
  • Contraindications and Cautions:
    • Asthma.
    • Low backache
    • Sciatica.