The Eagle Pose, or Garudasana, is a standing balance pose that offers a range of benefits.

Here's
how to practice it:

Start in Mountain Pose (Tadasana): Stand tall with your feet hip-width apart and arms at your
sides.

2. Push your hips back and bend your knees slightly. Now lift your left foot off the floor.

3. Cross your left thigh over your right thigh, hooking your left foot behind your right calf if
possible.

4. Extend your arms forward at shoulder height. Cross your right arm over your left arm, bending
your elbows and bringing your palms together.

6. Focus your gaze on a point in front of you and find your balance in the pose. Engage your core
muscles to help stabilize your body.

Hold the pose for several breaths, maintaining your balance and focusing on your breath.

Release the pose by slowlyand repeat the same on the other side.

The Eagle Pose offers several benefits, including:

1. Improves Balance: Garudasana strengthens the muscles around the ankles and legs, improving
balance and stability.

2.Increases Focus: The concentration required to maintain balance in the pose helps to improve
mental focus and clarity.

3. Stretches the Shoulders and Upper Back: The pose stretches the shoulders and upper back,
relieving tension and improving flexibility in these areas.

4.Strengthens the Arms and Legs: Garudasana strengthens the muscles of the arms and legs.

Contraindications-While the Eagle Pose (Garudasana) offers numerous benefits, there are some
contraindications and precautions to consider:

1. Individuals with knee or ankle injuries should approach Garudasana with caution or avoid it
altogether, as the pose involves balancing on one leg and bending the knees.

2. People with shoulder injuries, such as rotator cuff tears or shoulder impingement, should avoid
or modify Garudasana, as it involves wrapping the arms tightly around each other, which can
exacerbate shoulder issues.

3. People with uncontrolled high blood pressure should be cautious with poses that involve deep
bends and twists, as these movements can temporarily increase blood pressure.

4.. Those with low back pain should be cautious when performing Garudasana, as the pose
involves bending forward and may exacerbate discomfort if not performed mindfully.

5. People who experience vertigo or have balance issues may find Garudasana challenging, as it
requires balancing on one leg. They should practice near a wall or with the assistance of a chair
for support.

6. During pregnancy one should avoid deep twists and compressive poses like Garudasana,
especially in the later stages, to avoid putting pressure on the abdomen and compromising
circulation.

8. Individuals who have had recent surgery, particularly on the knees, ankles, shoulders, or spine,
should consult with their healthcare provider before attempting Garudasana to ensure it is safe
for their recovery.