How to learn to do a pose of an eagle in yoga

How to learn to do a pose of an eagle in yoga

Garudasana, or the pose of an eagle is one of the most difficult asanas in yoga. It is considered exigeant for beginners. But if to adhere to a professional advice and to observe technology of performance, then this pose will help to feel force and potential for fulfillment of many exercises. As it is correct to carry out a garudasana and than it is useful — let's understand.

Work of muscle and joints

Performance of a garudasana forces to work such muscles and joints:

  • gear lobby;
  • large and small round;
  • klyuvovidno-humeral two-headed;
  • two groups of buttock: average and small;
  • napryagatel of a wide fastion of a hip;
  • square lumbar;
  • big bringing;
  • pronator: round and square.

In a pose of an eagle there are also more plastic such muscles and departments:

  • big and small diamond-shaped;
  • lower department of trapezoid;
  • large round;
  • the widest back;
  • nadostny;
  • podostny;
  • triceps;
  • large buttock;
  • pear-shaped;
  • square hips;
  • the hidden locking;
  • average and small buttock.

Whether you know? All asanas in Sanskrit have interesting names which transmit similarity of a body to positions with any subject or the living being. Even those who do not practice yoga for certain heard about such poses as a lotus, a tree, the mountain, onions, etc.

Advantage for an organism

At execution of a garudasana in extremities there is the same effect, as at turns of a backbone — blood circulation amplifies. Besides, the pose of an eagle performs such functions:

  • develops anklebones;
  • saves from rigidity of a humeral belt;
  • serves as prevention against spasms in gastrocnemius muscles;
  • prevents development of varicose veins;
  • strengthens foot muscles;
  • develops sense of equilibrium;
  • trains coordination of tension (ability to strain some muscles and in parallel to weaken others);
  • prevents developing of sciatica, rheumatism, hypostases;
  • helps blood to get to finger-tips.

The pose of an eagle is recommended to practice at lumbar and sacral sciatica, rheumatism, chronic hypostases.

Whether you know? According to the Indian legends, Garuda was the tsar of birds. On him Vishnu moved.


Restrictions for a garudasana, as well as for other asanas it is, a little, but they after all exist. So, it is not recommended to carry out exercise in the presence of such illnesses:

  • injuries of feet, knees, wrists, elbows;
  • diseases of vertebral department.

At all these problems it is authorized to carry out exclusively simplified option.

Equipment and breath

For obtaining the maximum effect of performance of an asana it is important to do it correctly. So, we become exactly, a back direct. Body weight is postponed for one leg bent in a knee. The second leg as a liana, we braid a basic extremity.

Important! Breath when performing an asana has to be equal, deep, through a nose.

Then we braid free foot for a shin of a leg on which we stand. It is important to keep balance at the same time. We put hands in elbows and we braid them aside, the return to binding legs. At the same time the hand from a supporting leg is from above, and another — from below. Palms connect in the provision namaste. Smoothly we squat. Through time slowly we rise, we untwine legs and we place them at shoulder length. We stiffen for 30 seconds. To each party there have to go 4–8 cycles of breath.

Having a little stood in the weakened state, we repeat exercise in other party, carrying out everything in specular reflection.

Learn how to do a pose of a raven, a lion pose, a pose of a pigeon, a star pose, a lotus pose, a pose of a hare, a pose of a cat, a cobra pose, a frog pose, an onions pose.

Simplification of an asana

If you are not capable to execute correctly a garudasana, there are several ways to simplify it:

  1. Does not leave to clasp with one leg another. Then just cross legs that fingers of a free leg appeared on the outer side of a basic extremity.
  2. It is impossible to keep balance. It is in that case allowed to lean a back against a wall or other surface. In other words, carry out an asana near a support.
  3. It is not possible to work at the same time both hands, and legs. Simple decision: movements are carried out for hands and legs separately.
  4. It is impossible to sit down correctly. In that case it is possible just to keep balance, standing on one leg.

Possible mistakes

After several repetitions some people at best do not feel sense of relief, and in the worst — even note deterioration in a state. And all this occurs because the asana was carried out incorrectly. For example, such mistakes are often made:

  • not equal back, and bent;
  • there was a distortion of a basin and shoulders;
  • balance is not maintained.

Important! When performing a garudasana perhaps slight dizziness. It is caused by displacement of some arteries and vessels. You should not worry about it — the more often exercise will be carried out, the less unpleasant feelings will be had.

Subtleties and secrets of performance

Knowledge of the technology of performance and possible errors is not enough for obtaining necessary effect. It is worth studying important nuances which violation does an asana not productive also:

  1. Equal backbone. It is the main feature: it is necessary to pull a back from a tailbone to the top.
  2. Performance by parts. As the garudasana demands a certain flexibility, it is possible to master it fragments: at first to learn to braid legs, then — hands. And when everything will turn out separately, it is possible to connect them.
  3. Any sharp movements. It is difficult to keep balance with bound to extremities. For this reason it is impossible to carry out movements sharply and all the time it is necessary to listen to feelings in time to react and become on both legs if the risk of falling suddenly appears.
  4. Any soothing. Before occupations it is impossible to take the sedative drugs — they dull sensitivity, and because of it the risk of getting injured increases.
  5. You look in one point. To keep balance, it is impossible to close eyes — it is necessary to concentrate a look in one point.
  6. Relax hips and gastrocnemius muscles. Thus it will be possible to fall below. And it will help you to achieve bigger expansion of pelvic connections.
  7. Feet nestle densely on a floor. At the same time stronger emphasis is placed on a thumb of the upper leg.

Important! It is not necessary to strain hips excessively. At strong load of knees the risk of getting injured is high.

As we see, the garudasana besides positive impact on joints is capable to help to get rid of nervous tension and to restore psychological tranquility and harmony. And increasing time of performance of an asana, it is possible to achieve improvement of balance and in other vital spheres.

Author: «MirrorInfo» Dream Team