Garudasana
Garudasana means eagle. It is also the name of the king of the birds. Garuda is represented as the vehicle of Vishnu and as having a white face, an aquiline beak, red wings and a golden body. (An aquiline nose (also called a Roman nose or hook nose) is a human nose with a prominent bridge, giving it the appearance of being curved or slightly bent.)
Classification: Grathana Kriya - Entwining Action
Geometry: Legs are Bent and Entwined. Arms are bent and entwined. Gaze is forward.
A. Hand Position
Keep the shoulders and elbows in line - shoulder width. Palms face one another. Bring the elbows and forearms together to open the shoulders.
Cross the lower portion of the left upper arm on the right bicep.
Roll the left forearm around the right forearm and join the palms. Look forward.
Keep the supporting Arm firm and lengthened.
B. Leg Position
From Samasthiti. Place the hands on the waist and bend your knees (as in Utkasasana) .
Bring the right leg above the left knee on the left thigh and roll it around the left leg. Hook the right toe to the left ankle.
Learn to balance in this position with normal breathing. The left leg is firm.
Repeat on the other side.
C. Leg Position at the Wall
Turn the left side of the body towards the wall. Use the left hand on the wall for support. Use the right hand to help move the thigh and and the toes around the leg.
Note: If you are unable to wrap your legs in standing position, then learn to do the same in sitting Dandasana or in Supta Tadasana
Actions:
Arms:
Bend the elbows. Elbows are Shoulder width.
Shoulders and Shoulderblades move down the back.
Arms Entwine. Palms Press.
Press the Elbows to broaden the collarbones
Legs:
Weight evenly distributed as in Tadasana
Bend the Knees and lift the chest with hands on hips as in Utkatasana
Wrap the Left thigh over the right and the left shin behind the right calf.
Right leg is firm.
Roll the Thighs in and press the thighs down/back as in Uttanasana and Virasana.
Arm Position: Your right forearm is firm and the left is rolled around it and vice versa. The supporting upper arm should be firm and lengthened.
Leg Position: Your right leg is wrapped around the left leg. The pelvic tilt brings good bladder control.
Remember: When you wrap the right leg around the left leg, you wrap the left arm around the right arm and when you wrap the left leg around the right leg, your wrap the right arm around the left arm.
Note: If you are unable to wrap your legs in standing position, then learn to do the same in sitting Dandasana or in Supta Tadasana
Common Issues:
Not able to balance
Not able to fully entwine the arms and/or legs
Lower back is over arched
Pelvis turns with the bent legs.
Elbows not at shoulder height.
Note: If you are unable to wrap your legs in standing position, then learn to do the same in sitting Dandasana or in Supta Tadasana
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Teachers' photos of this Asana
 Model: Sara Agelasto, NIH Yoga Week |
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