Seated Eagle Pose

Seated Eagle Pose or the seated Garudasana opens up the joints in the arms and shoulders. In Sanskrit, Garuda is the name of the eagle which is the vehicle of Lord Vishnu. In the seated eagle pose, the two arms are brought together and the two fore-arms are twisted together. It gives a good stretch to the arms and the shoulder muscles.


How to do Seated Eagle Pose (Seated Garudasana)?

  1. Sit in a comfortable position on the floor with arms resting on the thighs. Sukhasana or the easy pose can be assumed by sitting cross legged on the mat. If there is difficulty sitting on the floor, you may also do this sitting on a chair.
  2. Bring the two hands together with the elbows close to each other.
  3. Take the right arm around the left arm and make the right palm touch the left palm. At this point the two arms are inter-twined together like two snakes.
  4. Keep the spine straight and relax the shoulders.
  5. Gaze straight ahead. Breathe normally in this final position.
  6. Maintain the position for as long as you are comfortable.
  7. To release the position, un-twine the arms and bring the arms back to the thighs.
  8. One can also practice with the left arm twisting around the right arm.


Benefits of Seated Eagle Pose (Seated Garudasana)

  1. Seated Eagle Pose stretches the joints of the wrists, elbows and shoulders.
  2. Improves the posture of the upper trunk. It straightens the spines and makes it steady.
  3. Removes stress from the shoulders and the lower neck region.
  4. It opens up the shoulders and chest.
  5. It can improve the sense of balance.
  6. Seated Eagle Pose is easy to perform and can be done in the office or even while travelling. Just a minute of seated Garudasana can give a good break and relaxation from the hectic work. For those who want to exercise the leg muscles too, they may perform the standing eagle pose or Garudasana.
  7. It is a good shoulder opener for those with stiff shoulders.