1. Begin by standing in Tadasana (Mountain Pose) with your feet hip-width apart and your arms at your sides.
2. Shift your weight onto your left foot and slightly bend your left knee.
3. Lift your right foot off the ground and cross your right thigh over your left thigh. If you can, hook your right foot behind your left calf. If this is challenging, you can rest your right toes on the ground for support.
4. Balance on your left foot and find your stability.
5. Extend your arms forward at shoulder height, parallel to the floor.
6. Cross your left arm over your right arm at the elbows, bringing them perpendicular to the floor. Bend your elbows and wrap your forearms around each other. If possible, press the palms of your hands together. If your palms don't touch, press the backs of your hands together.
7. Engage your core muscles and maintain a steady gaze on a fixed point in front of you to help with balance.
8. Hold the pose for several breaths, maintaining a relaxed and steady breathing pattern.
9. To release the pose, slowly unwind your arms and legs, returning to Tadasana.
10. Repeat the pose on the other side by shifting your weight onto your right foot, crossing your left thigh over your right thigh, and crossing your right arm over your left arm at the elbows.

Precautions while doing Eagle Pose (Garudasana)

1. Warm-up: Before attempting Garudasana, it's beneficial to warm up your body with some gentle stretches or a short yoga sequence. This helps prepare your muscles and joints for the pose.
2. Listen to your body: Pay attention to your body's signals during the pose. If you experience pain or discomfort, especially in the knees, ankles, or shoulders, ease out of the pose and make any necessary modifications.
3. Gradually increase intensity: If you're new to Garudasana or have limited flexibility, start with modified versions of the pose and gradually work your way up to the full expression. Be patient and avoid forcing yourself into deep stretches.
4. Use props if needed: If you struggle with balance or flexibility, you can use props for support. For example, you can place a block under your foot for stability or use a strap to connect your hands if you can't wrap your arms completely.
5. Modify leg position if necessary: If crossing your legs fully is challenging or causes discomfort, you can modify the pose by crossing your legs at the shins instead of the thighs. This reduces the intensity while still providing the benefits of the pose.
6. Be cautious with injuries: If you have any pre-existing injuries or conditions in your knees, ankles, shoulders, or wrists, consult with a yoga instructor or healthcare professional before attempting Garudasana. They can provide guidance on modifications or alternatives that suit your needs.
7. Maintain proper alignment: Throughout the pose, focus on maintaining proper alignment. Keep your spine lengthened, shoulders relaxed, and chest lifted. Avoid collapsing or rounding your back.
8. Breathe smoothly: Remember to breathe deeply and smoothly while holding the pose. Avoid holding your breath or tensing up. Deep, mindful breathing helps you stay calm, focused, and relaxed.

What are the Health Benefits of Eagle Pose (Garudasana)

1. Improved balance and coordination: Garudasana challenges your balance and requires focus, helping to enhance your overall balance and coordination skills.
2. Increased flexibility: This pose stretches and opens various parts of the body, including the shoulders, upper back, hips, and legs. Regular practice can improve flexibility in these areas, promoting better range of motion.
3. Strengthened muscles: The act of wrapping the arms and legs in Garudasana engages and strengthens the muscles of the legs, including the calves and thighs. Additionally, the arms and upper back are activated, contributing to improved muscle strength and tone.
4. Improved joint mobility: The twisting action involved in Garudasana helps to lubricate the joints, improving their mobility and flexibility. This can be particularly beneficial for the hips, shoulders, and ankles.
5. Enhanced focus and concentration: Maintaining balance in Garudasana requires concentration and a focused mind. Regular practice can help improve your ability to stay present and focused, both on and off the yoga mat.
6. Stress relief: Like most yoga poses, Garudasana encourages deep breathing and relaxation, helping to calm the mind and reduce stress. The focused concentration required in the pose can also help to quiet the mind and promote a sense of mental clarity.
7. Improved circulation: The wrapping action of the limbs in Garudasana creates a mild compression effect, which can stimulate blood flow and improve circulation throughout the body. Better circulation brings oxygen and nutrients to the muscles and organs, promoting overall health.
8. Energizing and revitalizing: Garudasana helps to activate and balance the flow of energy in the body, known as prana or life force energy. This can leave you feeling more energized, revitalized, and refreshed.

Who Should Avoid doing Eagle Pose (Garudasana)

1. Knee or ankle injuries: If you have acute or chronic knee or ankle injuries, it's important to be cautious with Garudasana. The twisting and wrapping action in the pose may put additional strain on these joints. Consider modifying the leg position or seeking guidance from a qualified yoga instructor.
2. Shoulder injuries: Garudasana involves crossing and wrapping the arms, which requires flexibility and stability in the shoulders. If you have a shoulder injury or shoulder-related issues, such as impingement or instability, it's best to consult with a healthcare professional or yoga instructor for appropriate modifications or alternatives.
3. High blood pressure: Inverted and twisted poses, such as Garudasana, can increase blood pressure in certain individuals. If you have uncontrolled high blood pressure or any cardiovascular concerns, it's advisable to avoid this pose or practice it under the guidance of a qualified instructor who can offer suitable modifications.
4. Recent surgeries or injuries: If you have undergone recent surgeries, particularly involving the legs, knees, ankles, or shoulders, or if you have any acute injuries, it's essential to avoid or modify Garudasana until you have fully recovered. Always consult with your healthcare provider or physical therapist for guidance.
5. Vertigo or dizziness: The balancing aspect of Garudasana may trigger or exacerbate feelings of dizziness or vertigo in some individuals. If you have a history of these conditions, it's advisable to approach the pose with caution or choose a modified version that is more suitable for you.
6. Pregnancy: Pregnant individuals should be cautious when practicing Garudasana, especially as the pregnancy progresses. The balance and twisting involved in the pose may become challenging and potentially uncomfortable. It's best to consult with a prenatal yoga instructor for suitable modifications or alternative poses that are safe during pregnancy.