“Garuda”literally means an Eagle.


  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti): Tadasana

II. Practice

  • Bend the right knee.
  • Curve the left leg over the right thigh and right knee and place the back of the left thigh on the front of the right thigh.
  • Bring the left foot  behind the right calf so that the left shin touches the right calf  and the left big toe is hooked just above the inner side of the right ankle. The left leg is now encircled around the right leg.
  • Bend the elbow and bring the arms to the level of the chest. Place the right elbow on the front of the left upper arm near the elbow joint. Then bring the right hand back to the right and the left hand back to the left and join the palms. The left arm is now be encircled around the right arm.
  • Stay in this position for a few seconds as per the capacity (approx. 15-20 sec) and breathe deeply. Then release the arms and legs and come back to tadasana.
  • Repeat the posture, standing on the left leg and encircling the right leg around the left leg and the right arm around the left arm.


  • It is known to enhance flexibility in the ankles and the shoulders.
  • It is recommended for preventing cramps in the calf muscles.