Garudasana (Eagle Pose)

Introduction

Garudasana integrates single-leg balance with shoulder and upper-back opening through a wrapped posture.

Key Alignment Cues

• Bend standing leg and keep pelvis centered.
• Wrap top leg and toes if possible without strain.
• Wrap arms at shoulder level and lift elbows slightly.
• Keep spine vertical and core engaged.

Benefits

• Improves ankle, knee, and hip stability.
• Stretches upper back and shoulders.
• Trains deep concentration and coordination.

Precautions

• Avoid deep knee bend with active knee pain.
• Skip full arm wrap for shoulder impingement.

Modifications

• Keep toes of wrapped leg on floor for support.
• Use simple forearm crossing instead of full bind.

Common Mistakes

• Leaning torso forward excessively.
• Holding breath during wrap and balance effort.

Practice Rhythm

Recommended hold: 3 to 6 breaths each side

Breath pattern: Slow breathing with broad upper back.