Garudasana: Master the Eagle Pose in Yoga to Strengthen Your Balance and Confidence

Eagle pose, or Garudasana , is one of the most intriguing balancing poses in yoga. It combines strength, flexibility, and focus, all while inviting you to cultivate a deep connection with yourself.

Its name comes from the Sanskrit word Garuda , the divine eagle in Hindu mythology, symbolizing power and agility. So, are you ready to spread your wings and fly away in this fascinating posture? Let's discover together how to master Garudasana!

How to do the eagle pose?

Don't worry if Eagle Pose seems a little complicated at first, it just requires a little patience and practice. Here are the steps to help you get into Garudasana:

1. Starting position : Stand with your feet hip-width apart. Take a moment to center yourself and breathe deeply.
2. Leg Wraps : Bend your knees slightly and shift your weight onto your right foot. Then, lift your left leg and wrap it around your right, trying to cross your left foot behind your right calf. (Don't panic if you don't touch your calf at first, that's completely normal!)
3. Arm Wraps : Extend your arms out in front of you, then wrap your right arm under your left arm. Try to bring your palms together, or if that's too difficult, grab your wrist or hand.
4. Final pose : Keep your back straight, gaze fixed on a point in front of you to maintain balance, and breathe deeply. Hold the pose for 3 to 5 breaths.

Beginner tip : If the full arm or leg curl is difficult, feel free to simplify. For example, simply cross your arms without curling them completely, or place the toes of your raised leg on the floor to stabilize yourself.

The benefits of Garudasana

Garudasana is not only about physical balance, it also brings a multitude of benefits for the body and mind.

• Improved balance and focus : By focusing on balancing on one leg, you strengthen your ability to mentally refocus. This posture promotes concentration and coordination.
• Leg, Hip and Shoulder Strengthening : Arm and leg curls activate deep muscles, while strengthening the legs, hips, ankles and shoulders.
• Flexibility and joint mobility : Garudasana helps to make the joints more flexible, especially the ankles, knees and wrists, which are often not used much in traditional postures.
• Stress Reduction : The focus required by the posture helps release mental tension. It is also excellent for stimulating patience, as you learn to accept imperfection as you practice.

Eagle Pose Variations

The beauty of Garudasana is its ability to accommodate all levels of practice. Here are some variations to help you on your journey.

• Beginner version : If you're just starting out, you can stand near a wall to improve your balance, or keep the toes of your raised foot in contact with the floor instead of curling them around your calf.
• Advanced version : For an added challenge, try bending even deeper into your knees while keeping the coil tight. You can also add a twist by folding your torso forward to bring your elbows closer to your knees.
• Garudasana in supine position : For a gentler approach, try the pose while lying on your back. Curl your arms and legs as in the standing version, but take advantage of gravity for a more relaxing experience.

Mistakes to avoid and practical advice

Like any balancing pose, Garudasana requires good alignment and attention to detail. Here are some tips to avoid common mistakes:

• Don't force your shoulders : A common mistake is to force the arms to curl too much, which creates tension in the shoulders. Keep them relaxed.
• Stability first : If you lose your balance, don't try to keep the coil at all costs. Re-center yourself on the base leg first, then try again.
• Keep your back straight : Often, we tend to round our backs. Focus on keeping your spine vertical and your chest open.

Bonus tip : Stare at a point in front of you to keep your balance. This is called drishti in yoga. This will help you stay grounded and stable.

Garudasana in your daily yoga practice

One of the great things about Garudasana is that it can easily be incorporated into your daily yoga routine. It’s a great pose to start or end a session with, as it centers the mind while activating the body.

Here are some ideas for poses to pair with Garudasana to create a balanced flow:

• Start with Mountain Pose (Tadasana) to ground yourself.
• Continue with Tree Pose (Vrksasana) to work on your balance.
• Finish with Warrior Pose (Virabhadrasana II) to strengthen your lower body.

By adding Garudasana to your flow, you improve your coordination and develop an inner strength that goes far beyond your physical practice.

Eagle Pose is more than just a balancing pose. It invites you to focus, strengthen, and reconnect with your body. By practicing it regularly, you not only develop your physical balance, but also your self-confidence and your ability to handle challenges with calm and determination. So why not try letting yourself be carried by the energy of Garuda, and fly towards new horizons in your yoga practice?