Standing & Seated Balances Eka pada family
Garudasana
Eagle pose
Garuda, the king of birds. A standing balance; the name is used for a different pose in the late-17th-century Gheranda Samhita.
FamilyStanding & Seated Balances
LevelIntermediate (YCB Level 2)
AwarenessMuladhara chakra
Technique
- Stand and fix the gaze on one point.
- Bend the right leg and wrap it around the left: right thigh in front, the top of the foot resting on the left calf.
- Bend the elbows in front of the chest and wrap the forearms around each other, left elbow below, palms together like an eagle's beak.
- Balance, then slowly bend the standing knee and lower the body, back straight, eyes on the fixed point.
- Hold as long as comfortable, rise, release, relax with closed eyes and repeat on the other side.
Awareness
Physically on the balance while lowering and raising the body; gradually on Muladhara chakra.
What it gives
- Improves concentration.
- Strengthens the muscles and loosens the shoulders, arms and legs; good for the upper back.
Precautions
- Avoid with ankle, shoulder, elbow or knee problems, plantar fasciitis or low blood pressure. Pregnant women: ask your doctor first.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.