EAGLE POSE (Garudasana)


Contra-indications: Low back, shoulder, hip or knee injuries.

How to perform: Begin standing in Tadasana. Stretch the arms out in front and parallel to the floor, cross the right arm over the left, bend the elbows, raise the forearms perpendicular to the floor and bring the palms to touch. If possible press the palms together, lift the elbows up to the shoulder level, and stretch the fingers toward the sky Keep your gaze fixed on a stable focus point somewhere in front of you, bend the knees and shift the weight onto the right leg. Bring the left leg up and cross the left thigh over the right. As an easier option, press the big toe of the left foot against the floor to help maintain the balance. Full variation requires balancing on the right foot with the left foot hooked behind the right-leg calf. Hold for 6-12 breaths. Exit the posture unwinding the arms and legs. Repeat on the other side.

Do not round the back - extend the tailbone toward the floor, keep the chest lifted, and reach the crown of the head upward.

Do relax the shoulders and draw the shoulder blades down the back. Square the hips toward the front. Bring the pelvis into an upright, neutral position as much as possible. Sense the center line of the body and rotate the knees and elbows toward a position facing straight forward.

What if... I am not able to wrap the arms around until the palms touch? Stretch the arms straight forward, parallel to the floor, while holding onto the ends of a strap. Follow the rest of the instructions above and keep the strap taut between the hands.

Benefits: Stretches your upper back, shoulders, hips and outer thighs. Strengthens and stretches the arms, ankles and calves. Increases circulation to all the joints. Massages the abdominal and pelvic organs, especially ovaries and testes. Improves balance and concentration.

Only registered users can write comments!

Basic Knowledge

  • Chanting Om Mantras originated in the Vedic tradition of India and can be defined as sounds, syllables, words, or group of words that are capable of creating transformation. The most widely known and universal mantra...
  • Yoga Nidra I was very lucky to learn yoga nidra (yogic sleep), a powerful raja (royal) yoga technique of conscious relaxation, during my first stay in India in 2004. I spent a month in a Bihar School of Yoga ashram in Bangalore where...
  • Hasta Mudras   yo   The Sanskrit word mudra can be translated as “to seal, close, or lock up” or “gesture, symbol, expression of”. Mudras in yoga are the combination of subtle physical movements which...
  • Yoga and Hatha Yoga People have different ways of understanding and describing yoga but not many see yoga as a systematic complete discipline that includes practices for the physical part as well as the subtler layers of...
  • Yoga Nidra's 6 NOs NO expectations First of all, while practicing yoga nidra, don't aim at going deep. That is the greatest mistake. Try to be spontaneous, relaxed, and very much at peace with yourself. Even if the brain...
  • 1
  • 2


  • Cooling Breath (Sheetali Pranayama )       Contraindications: Low blood pressure, chronic constipation, respiratory disorders. How to perform: Sit comfortably, keep the eyes gently closed and relax the whole body. Stick your...
  • Alternate nostril breathing (Nadi Shodhana) The practice of nadi shodhana (alternate nostril breath) restores, equalizes and balances the flow of prana in the body. The word shodhana means to cleanse or purify, the word nadi refers to the network...
  • Victorious breath (Ujjayi breath) Ujjayi in Sanskrit means "victorious”,  and it comes from two words: ud  that meaning "bondage" and ji which is translated as "conquering", therefore ujjayi is the breath which gives freedom from...
  • About Pranayama We can live without eating for some weeks, without drinking for some days, but without breathing only for a few minutes. Breath is life, however most people rarely or never pay any attention...

Site Search

Google Translate

English Chinese (Simplified) Chinese (Traditional) French German Hindi Italian Norwegian Polish Russian Spanish Swedish Maltese

Asanas Sequence

  • 1
  • 2


  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8

ZoyaYoga Twitter

zoyayoga's avatar
Zoya Lu zoyayoga

Students Feedback

  • Private Lessons More than a teacher, Zoya is a healer of mind, body and spirit. She brings awareness of, and opens the pathways between them. Zoya taught me how to discover...
  • Vinyasa Yoga Dearest Zoya,   Thanks to YOU for sharing your teaching with an open heart - for your dedication sending regular emails and updates online to keep. I...
  • De-stress Yoga Thanks alot for the yoga classes, Zoya. It has opened another world for me. It was my doctor who recommended yoga for me to relax and bring down my blood...
  • Hatha Yoga Intermediate Course (HYIC) Zoya brings yoga to her students in a very holistic way. Her website and the work that she is doing are amazing and her sharing is so generous. Besides...
  • Hatha Yoga Foundation Course (HYFC) Since I started Yoga I have learned how to relax and be more peaceful with myself. I am always looking forward to my next class as there is always new...
  • 1
  • 2