Garudasana (Eagle Pose) steps, benefits and precautions

According to Hindu mythology, ‘Garuda’ is recognized as the ‘King of birds’ and is represented as the vehicle of Lord Vishnu. Garuda is described as having a white face, curved beak, red wings and golden body. Garudasana is a standing + balancing posture and requires one have strong ankles and flexible shoulders. It falls into the category of intermediate yoga poses and is not recommended to be practiced by yoga beginners. In this pose, the weight of the entire body is balanced on only one leg. The area of the body that it targets are ankles, calves, thighs, hips, knees and shoulders. Practicing this pose have calming effects on mind and body.

The Sanskrit name Garudasana is a combination of two words whose meaning has inspired its English name

Garuda = Eagle

Asana = Posture

Garudasana (Eagle Pose) Steps

Starting Position: Tadasana (Mountain Pose)

1.       Slightly bend your knees, lift your left leg balancing the body on the right leg. Place the left thigh over the right thigh.

2.       Wrap the shin of your left leg around the calf of the right leg. Hook the top of the left foot in the lower right calf. Balance the body on right leg.

3.       Raise the arms in front and parallel to the floor, palms facing upward direction. Next, cross your arms placing the right arm above the left arm.

4.       Bend the elbows making the forearms perpendicular to the floor. Wrap the left forearm around and under the right forearm. Rest your left hand’s fingers firmly on your right palm. Keep the spine erect.

5.       Focus your gaze at a fixed point at a distance of 4-5 feet away. This is the final position. Hold the pose for 15 to 20 seconds taking deep breaths.

6.       To return, gently release the arms first and then the legs to come back in starting position. Take 3 deep and long breaths, practice from the other side by interchanging the position of legs and arms.

Garudasana (Eagle Pose) Precautions

Beginners will find it hard to maintain balance initially, focusing the gaze at a fixed point is helpful in maintaining the balance. Follow the steps slowly to achieve the balance. You can also try the pose by following the instructions for arms first, followed by those of legs. If you choose to do so follow the steps in this manner after standing in Tadasana: 3, 4, 1, 2, 5 and 6. You may find this method more easy to maintain the balance. Once you have learned to balance well, practice the steps as mentioned above. After getting well in the pose you may keep the eyes closed for better concentration.

1.     Avoid practicing Garudasana in case you have had a recent knee, ankle or shoulder injury.

2.     Eagle pose should not be attempted if you suffer from any of these conditions: Obesity, frequent headaches, high or low blood pressure or asthma.

3.     Pregnant women must avoid practicing Eagle Pose as well.

Garudasana (Eagle Pose) Benefits

1.   Strengthens ankles and increase flexibility in shoulder joints.

2.   Improves concentration for meditative practices.

3.   Develops a sense of balance and coordination.

4.   Helpful in getting rid of urinary problems.

5.   Beneficial for the male reproductive organs.

6.   Prevents cramps in the calf muscles.

7.   Beneficial in sciatica and rheumatism in leg joints.

8.   Regulates the functioning of kidney and cures prostate problems.

9.   Stretches calves, shoulders, upper back, hips and thighs.

10.  Stay healthy stay strong and get the best out of life.

Dhanurasana: Procedure, benefits and contradictions

Dhanurasana is consisted of two words: Dhanu means ‘bow’ and Asana indicates a Yoga pose. Thus the name is ‘the Bow Pose’ because in the final position, the body resembles a bow. In this pose, the abdomen and thigh representing the wooden part of the bow whereas legs lower parts and arms representing the bowstring. This is all about definition of Dhanurasana. This is one of the important Yogic postures, which is known for many health benefits and advantages such as weight loss, strengthening the lower back, treating asthma, making your entire spine flexible and supple and so on. One can get the finest description of Bow Pose from Gherand Samhita: While lying on the ground, stretch your legs as straight as sticks. Catch hold of your feet with your hands behind the back. Adjust your body so that it takes the shape of a bow. Roll to and fro. This is Dhanurasana according to Yogis.

How to do Bow Pose Yoga

How to perform Dhanurasana is a very simple procedure. The different techniques and steps of doing the Bow pose are being given below:   

Steps for Dhanurasana

• First of all lie down in prone position
• Exhale, bend your knees and hold the ankles with hands
• While inhaling raise the thighs, head and chest as high as possible
• Try to maintain weight of the body on lower abdomen. Join the ankles. Look upward and breathe normally.
• While exhaling, bring down the head and legs up to knee joint. Maintain this position as long as you can hold and slowly come back to the original position.

Health benefits of Bow pose

Bow pose is one of the few Yoga poses, which comprising the benefits of two different asanas i.e. Bhujangasna and Shalabhasana. The following important advantages of Dhanurasana are as follows:

• Bow pose for weight loss: Dhanurasana give maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to shed and burn fat of the above said regions of the body. It also provides overall toned shaped to the entire body.
• Good for lethargy: Bow pose is very useful for overcoming lethargy. It works directly on the solar plexus at the navel region, which is a large sympathetic nervous centre. These nerves facilitate better efficiency, which in turn leads to improved functioning of vital organs such as digestive, eliminative and reproductive.
• Massage Liver: It ensures proper functioning of entire abdominal organs. It massages the liver, which in turn aids digestion.
• Treats diabetes: The pancreas gets appropriate toning by performing Dhanurasana. It stimulates further secretion of the correct amount of glucagon and insulin that helps in balancing of sugar in the blood. Both the diabetes Type 1 and Type 2 will be benefited by practicing this important yoga posture.
• Blood cleansing: Since, it helps to flush blood to the entire body as well as various organs. Therefore, to a greater extent, it works as cleansing process.
• Kidney health: By performing bow pose, the kidneys works more efficiently, which leads to better fluid balance in the body?
• Strengthens spinal columns: Dhanurasana refreshes and rejuvenates the spinal column. It relieves stiffness and the spine is made more supple and healthy because the ligaments, muscles and nerves are given a good stretch. This asana brings back elasticity to the spines and toned the abdominal organs.
• Good for heart: It massages the heart. This is done by the diaphragm, which is pushed towards the heart by the extra pressure in the abdomen.
• Cures asthma: It is one of the best yoga poses for removing the hunching tendency of asthmatics, which aggravates ill health. Dhanurasana realigns the back thereby improves the breathing processes. This in turn leads to free flow of air through the nasal passages.
• Massage thyroid and adrenal glands: The secretion of the adrenal glands is regularized. Blood is flushed through the glands. It is this effects that quickly removes tiredness, for cortisone secreted to give you the required lift or if you are overactive, the secretion of cortisone is reduced so that the body attains balance.
• Cures back pain: The ligaments, muscles and nerves in the back are given good stretch and the spinal column is rejuvenated. It is beneficial for treating back pain.
• Treats slipped discs: The persons who are experiencing slipped discs have obtained relief from the regular practice of Dhanurasana and Shalabhasana.
• Strengthens shoulders: Bow pose strengthens your shoulders, arms, neck, abdomen, back, thighs & hamstring muscles.
• Locate navel: It sets the dislocated navel right, which could be the cause of pain in the stomach, legs or even loose motions or constipation.
• Sexual arousal: It helps to invigorates sexual vigor of the person.

Bow Pose tips

While performing the Bow pose, try to use the leg muscles only and let the back be passively bent backwards. With regular practice, it will become easier.

• Make sure that your hands clasp around the region of the ankles, not the feet.
• Keep the feet together so that the big toes remain in contact throughout the entire practice.
• Resting the weight of the body on the ribs instead of the soft part of the abdomen in the final pose. Adjust the balance of your body so that the belly lies in contact with the floor.
• Bending the arms. Keep the arms straight throughout the entire practice.

Bow pose precautions

• People who suffer heart problems should avoid it.
• Patient with high blood pressure should skip it.
• A person suffering from hernia, peptic or duodenal ulcer, appendicitis, colitis and other abdominal ailments should not do this asana.
• People suffering from hernia, peptic ulcer or duodenal ulcer, appendicitis, colitis, high blood pressure should consult a Yoga expert before practicing this asana.
• Don’t practices Bow pose just after meal? There should be a gap of at least 3 hours.
• It is recommended not to do Dhanurasna immediately before going to bed at night as this Asana stimulates the adrenal glands and the sympathetic nervous centre in the navel, which may leads to sleep problems.
• Pull your chest and thighs equally up & do not bend your elbows.
• Keep the width of your knees strictly according to the width of your shoulders.
• Persons with sway back or severe backache / sciatica must consult a good Yogi before attempting this pose.

Bow pose variations

Parsva Dhanurasana

Parsva means sideways where one performs the posture lying on one side.

Technique

• First perform dhanurasana
• Now, exhale, roll over to the right side and stretched the legs and chest.
• Inhale come to the original bow pose and then exhale roll over to the left.
• Stay on either side with same duration of time

Advantages

It massages the abdominal organs by pressing them against the floor.

Bow pose sequence

Dhanurasana is ideally practiced after Bhujangasna and Shalabhasana respectively. It should be followed by forward bending asana as a counterpoise.

Breathing in Bow Pose

Initially, one has to exhale. Now inhale deeply while raising your body up. During maintaining the pose, continue slow inhaling and exhaling. While, coming to the starting position, one has to take exhale deeply.

Vajrasana procedure benefits and contraindications

Vajrasana, also known as the diamond pose, is the simple Asana that can be practiced even after lunch or dinner. This Asana resembles more or less the Namaz pose in which Muslims sit for prayer.

Steps to do the Vajrasana Pose:

1.Keep the soles of the feet on both sides of the anus i.e. place the thighs on the legs one over the other and the soles on the buttocks.
2.The calves must touch the thighs. The part from the toe to the knee should touch the ground. The whole burden of the body is put on the knees and ankles.
3.Keep the spine straight and close the eyes.
4.Keep the right palm on right knee and left palm on left knee. Inhale slowly then exhale.
5.Initially, start by sitting in this posture for 5 minutes. Gradually increase the time for 15 minutes.

Do’s:

Breathe normally while in the pose, as there would be a tendency to stop doing so.

Don’ts:

Don’t tense up the whole body while lifting the legs off the ground and maintaining it. The body should be soft and efforts to be made on relaxing the body.

Benefits of Vajrasana:

1.This asana performed immediately after food aids the rate of digestion.
2.Regular practice of vajrasana relieves constipation, acidity, increases digestion process. Those suffering from gas belchings, flatulence and frequent farts can practice vajrasana immediately after lunch or dinner.
3.It also rids off back pain, stomach disorder, and urinary problems.
4.It strengthens the sexual organs, and increases blood circulation.

It is a preferred posture for meditation and concentration.

Precautions & Contraindications:

1.A person suffering from joint pain should avoid this asana.
2.People who have any spinal column ailments, especially on the lower vertebrae should not attempt this pose. Those with hernia, intestinal ulcers and other diseases of the small and large intestine should practice this pose under expert guidance and advice.

Benefits of Surya Namaskar Yoga

Surya namaskar or sun salutation is a gesture of showing gratitude to the sun. It is a set of 12 yoga asanas which bring your body, breath and mind together. When performed in the morning, it revitalises your body and refreshes your mind, leaves you feeling energetic throughout the course of the day. The postures can help you unwind when you perform them in the evening. Well-known yoga expert Sunaina Rekhi says, ‘the cyclic movements of surya namaskar with its controlled breathing, back bends, forward bends, invigorating and calming postures, offers many health benefits.’

1. Helps lose weight

Sunaina says, ‘when done at a fast pace, Surya Namaskar can give you an excellent cardiovascular workout helping you to lose weight.’ The postures will help stretch your abdominal muscles while helping you shed pounds around your belly. The movements will also help in improving your metabolism. You may also want to knowif you can practise surya namaskar with a back pain. Here are some more asanas for weight loss.

2. Helps strengthen muscles and joints

Surya Namaskar offers you a good way to stretch and strengthen your muscles, joints, ligament, as well as the skeletal system. The movements can also help improve the flexibility of your spine. When you perform the postures, your limbs become symmetrical helping your internal vital organs to function better.

3. Gives glowing skin

Surya namaskar improves your blood circulation that aids in bringing back the glow on your face; preventing the onset of wrinkles, making your skin look ageless and radiant. Here are some poses that can make your skin beautiful.

4. Ensures a better functioning digestive system

The sun salutation will help in the smooth running of your digestive system.  These yoga poses will help increase the blood flow to your digestive tract resulting in better functioning of the intestines. The forward bend pose will help increase your abdomen space which will aid in releasing the trapped gases from your system. Here are more poses that can help improve your digestion.

5. Helps cope with insomnia

You can improve your sleeping patterns by the practice of surya namaskar. The asanas will help calm your mind, giving you a good night’s sleep. This will ensure that you do not resort to drugs to give you a restful sleep. Here are some more hidden health benefits of surya namaskar. 

6. Ensures regular menstrual cycle

Surya Namaskar can also be beneficial for women who are suffering from irregular menstrual cycles as it helps regulate it. Regular practice of the movements can also help in easy childbirth.

7. Brings down blood sugar levels

According to our expert, the movements of the sun salutation also aid in bringing down your blood sugar levels and help keep heart diseases at bay.

8. Keeps anxiety at bay

It helps improve your memory and nervous system and also helps calm you down and get rid of anxiety. It normalizes the activity of the endocrine glands, especially the thyroid gland.

9. Helps detox

Due to the active inhalation and exhalation process, the lungs are thoroughly ventilated and the blood remains oxygenated. This also helps in detoxifying one’s body by getting rid of carbon dioxide and other toxic gases. Here is how you can perform surya namaskar the right way.

Surya Namaskar Yoga

If you find very little time to spare for a daily workout regime but want to stay fit, there is nothing better than Surya Namaskar.

Surya Namaskar or Sun Salutation is a set of 12 powerful yoga asanas (postures) which provide a great cardiovascular workout. It's also a great way to stay fit, and retain the peace of your mind and soul.

Let’s start with the paratham asam or the first posture.

1. Pranamasana

Also known as prayer pose, Pranamasana is the start of your Surya Namaskar. Stand upright on your mat with your both feet closely aligned. Inhale deeply, expanding your chest and relaxing your shoulders.

While you inhale, raise your arms from the sides. And as you exhale, join your palms together as if praying in front of deity. This is the Pratham Namaskar or first salutation towards the sun.

2. Hastauttanasana

Keeping the palms joined in the previous prayer position, breathe in and lift your arms up and bend backwards slightly. Your biceps should lie close to your ears. This posture is to loosen up your body by stretching the entire body backwards, standing at your tip toes.

3. Hasta Padasana

Now breathe out, and bend forward from the waist. Go down and touch you’re the ground but keeping your spine erect. Do this as your exhale slowly and completely.

4. Ashwa Sanchalanasana

Now breathe in, and stretch your body parallely to the ground. Keep your hands to the side, and bring your right knee towards the right part of the chest and let your left leg stretch behind. Look up.

5. Dandasana

Now as your inhale, fling your right leg also backwards aligning your entire body parallely to the ground.

6. Ashtanga Namaskara

This is also known as giving salutations using eight parts or points. After staying in Dandasana, gently bring down your knees towards the floor and exhale. Now bring your chin to rest on the floor, keep your hops elevated in the air. Hence, your eight parts which are two hands, two knees, chin and chest will rest on the floor while your hip stays elevated in the air.

7. Bhujangasana

This is also known as Cobra pose. This is simply aligning your chest and torso 90 degrees to the ground, keeping your legs and mid-section flat on the ground. Make sure you use your hands to support your body and are not tempted to transfer your entire weight onto them.

8. Parvatasana

Again, return to the parvatasana from bhujangasana. Keep your palm and feet where they are, and slowly raise your mid-section. Breathe out as you enter parvatasana.

9. Ashwa Sanchalanasana

Now from Parvatasana, return to the ashwa sanchalanasana. But this time, we do the opposite of what we did in the 4th step. Procedure- Bring your right foot forward, while resting the left foot behind, at its original position.

10. Hasta Padasana

Now slowly bring your left foot forward, next to the right foot as you exhale. Keeping the position of your hands intact, lift yourself up to slowly enter Hasta Padasana.

11. Hastauttanasana

Now inhale, raise your hands upward, and bend backward to enter Ardha Chakra Asana.

12. Pranama asana

Finally, exhale and stand in a relaxed manner in the namaskara mudra. Feel the positive vibrations in your body. This is how you complete one repetition of Surya Namaskar. Twelve repetitions of this holistic exercise are said to yield maximum benefit.