Friday, May 17, 2013

Article # 492. Eagle Pose in Handstand / Garudasana in Adho Mukha Vrksasana

Eagle Pose in Handstand / Garudasana in Adho Mukha Vrksasana

(gah-rue-DAHS-anna AH-doh MOO-kah vrik-SHAHS-anna)
garuda = a fierce bird of prey, the vehicle (vahana) of Vishnu
adho mukha = having the face downward
vrksa = tree

1.  From Downward Facing Dog keep your arms straight and locked with your fingers spread and pointed forward. Grab the ground and gaze at the floor between your hands.

2. Bend your knees so that you are almost in a full squat. Using just enough power from the squat, (using too much power will cause you to fall backwards), push forward bringing your hips and buttocks up over your wrists and shoulders which are now aligned and perpendicular to the ground. Straighten your legs in the air keeping your legs together. Point and spread your toes.

3. Bend your right leg and wrap it around your left.  Bend your left leg slightly so that your right foot can wrap around your left calf muscle.


1. Practice all techniques against a wall to begin with. Before attempting Handstands practice Headstands and Peacock Feather Pose first in order to get comfortable with being steady in an inverted position.

2. From Downward Facing Dog start by kicking one foot off the ground bringing the other one with it.  Work your way up until you can kick into a handstand. From Downward Facing Dog practice jumping up from your squat until your hips and buttocks up over your wrists and shoulders until you can hold that position with your legs bent until you find your balance.

3. Practice Eagle Pose in a sitting or standing position.

4.Practice Eagle Pose in a Headstand or Peacock Feather pose before attempting it in a Handstand.


- Strengthens your wrists, arms, shoulders, back, core and legs
- Stretches knees and ankles
- Stimulates blood circulation
- Calms the nervous system.


- Do not perform if you have a wrist, shoulder, knee or back injury
- Do not perform if you have a heart condition high blood pressure
- Be cautious if you have a headache.


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