Garudasana - The Eagle Pose

The word "Garuda" means 'eagle' in Sanskrit. Garuda is an emblem of the sun and the solar cycle.

Sequence:

1. Stand erect in Tadasana.
2. Bend your legs at the knee.
3. Lift your right foot off the ground.
4. Balance your body on your left foot.
5. Point the toes of your right foot towards the ground.
6. Place your right foot around the calf of the left leg.
7. Press the left foot on the ground.
8. Stretch your arms in front and parallel to the ground.
9. Cross your arms at the elbow, the left hand over the right.
10. Bend your elbows so that the fingers are pointing towards the ceiling.
11. The back of the hands should be pressed against each other.
12. Twist your forearms further and try to bring both the palms facing each other.
13. Place the fingers of the right hand in the palm of your left hand at the root of the thumb.
14. Press the palms together as much as possible.
15. Lift your elbows until they are level with your shoulders.
16. Hold the pose and breathe normally for about 15-30 seconds.
17. Repeat the same with your legs and hands in reverse positions.

Caution:

• People with a knee injury should avoid this yoga pose

Benefits:

• The hips, thighs and shoulders are stretched.
• The yoga pose helps improve the balance of your body.
• Ankles and knees are strengthened with regular practice of Garudasana.