Garudasana is an intermediate-level balancing asana where one leg wraps around the other, and the arms intertwine in front of the chest. Since performing the pose requires a developed sense of balance, beginners are advised to first master preparatory asanas or simplified versions of the pose.
History and Symbolism of the Name
Garuda is a majestic being from Indian mythology, symbolizing divine strength and power. Combining the features of a human and an eagle, he possesses incredible might: the flaps of his wings cause storms, and his golden plumage shines like the sun.
Garuda is particularly famous for his relentless battle against the serpent-nagas. His majesty is so great that he was honored to become the mount (vahana) of a supreme deity and was placed on the divine banner as a symbol of the highest recognition of power.
Benefits of Garudasana
Physical Benefits
- Improves balance and coordination;
- Strengthens the muscles of the legs, ankles, and feet;
- Stretches the shoulders, upper back, and hips.
Therapeutic Effects
- Helps prevent leg cramps;
- Helps improve circulation in the legs, which can be beneficial for varicose veins (in the initial stages and as a preventive measure);
- Can alleviate pain from rheumatism and arthritis in the legs (when not in an acute phase);
- Promotes the normalization of vascular tone.
On an Energetic Level:
- Improves concentration;
- Helps to calm the mind;
- Affects the entire chakra system.
It is believed that after the intense compression of the body, upon releasing the asana, the chakras are "recharged" with new energy, and the focused gaze helps activate higher centers.
Contraindications
- Knee, ankle, or shoulder injuries.
- Pregnancy (with caution).
- Problems with the lumbar spine.
- High or unstable blood pressure.
- Dizziness.
Preparatory Poses
- Tadasana (Mountain Pose) — helps in properly aligning the body and focusing the mind before performing balancing poses.
- Vrikshasana (Tree Pose) — this asana helps develop balance, stability, and equilibrium.
- Gomukhasana (Cow Face Pose) — improves the mobility of the shoulder and hip joints.
- Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Gomukhasana (Cow Face Pose) — improves the mobility of the shoulder and hip joints
Garudasana Technique
- Tadasana (Mountain Pose).
- Slightly bend both knees.
- Shift your weight onto your left leg, pressing the foot firmly into the mat.
- Cross your right thigh over your left, as high as possible.
- Hook the top of your right foot behind your left calf.
- Extend your arms straight out in front of you, parallel to the floor.
- Cross your left arm over your right, so the elbows are stacked one on top of the other.
- Bend your elbows. Intertwine your forearms and wrists, bringing the palms together.
- Fix your gaze on your thumbs (Angushthamadhye drishti).
- Hold the pose for 3-5 breath cycles or for a time that is comfortable for you.
- Carefully unwind your arms and legs, returning to Tadasana.*
- Repeat the asana on the other side, switching the position of your legs and arms (standing on the right leg, left leg wraps; right arm over left).
*When releasing the pose, you may experience slight dizziness due to the compression of arteries and veins, so the exit should be done smoothly.
Variations for Beginners:
- From Tadasana, slightly bend both knees.
- Cross your right thigh over your left, and place the toes of your right foot on the floor for support.
- Place your arms in the Garudasana position (as described above), a simplified version (backs of the hands together), or bring your palms together at your chest in Namaste.
- Fix your gaze on a stationary point (drishti).
- Maintain balance in your chosen position.
- If needed, use a wall for balance, leaning against it with your hand or back.
For Advanced Practitioners:
If you have mastered the asana, you can explore more challenging variations, for example:
- Engage the locks — Mula Bandha (Root Lock), Uddiyana Bandha (Abdominal Lock).
- Close your eyes in the pose.
- Increase the load on the leg muscles by sitting deeper on the standing leg.
- Deepen the stretch in the hips and upper back by leaning forward, trying to touch your elbows to the knee of the standing leg.
Alignment and Pose Holding Recommendations
- Keep your pelvic bones level and facing forward.
- Relax your shoulders, drawing them away from your ears.
- Draw your shoulder blades down your back, towards the pelvis.
- Maintain the extension of the spine from the tailbone to the crown of your head.
- The knee of the standing leg should point forward.
- Press the foot of the standing leg firmly into the floor, distributing the weight evenly across the entire foot.
Breathing Recommendations
Enter the pose on an exhale, as this helps to "compress" and feel compact. While holding the asana, breathe deeply and steadily through your nose. Do not hold your breath, as this can lead to a loss of balance.
Common Mistakes and How to Avoid Them
- Loss of balance:
- Focus your gaze on a stationary point in front of you at eye level (drishti).
- Press the foot of the standing leg firmly into the floor, distributing the weight evenly.
- Use variations with toe support or use a wall.
- Forcing the leg wrap at the expense of balance:
- Use simplified leg wrap variations and practice preparatory asanas that develop balance and hip flexibility.
- Palms don't connect:
- Bring the backs of your hands together. Do not twist your fingers and wrists; concentrate on the overall alignment and the sensation in your shoulders and shoulder blades.
- Tense shoulders and neck:
- Lower your shoulders away from your ears, drawing your shoulder blades down. Relaxing the muscles of your face and shoulders will help with overall release.
- Rounded back:
- Aim to keep your back straight by activating your back and core muscles, and extending through the crown of your head.
Conclusion
The practice of this asana has a beneficial effect on a person at various levels of their development. Whether you practice yoga for health or strive for deeper self-knowledge, this asana will serve as a good tool on your path. Garudasana is used both in asana sequences and as a standalone practice to increase the mobility of the hip joints and the shoulder girdle as a whole.