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Garuda means an eagle. It is also the name of the king of birds. Garuda is represented as the vehicle of Vishnu and as having a white face, an aquiline beak, red wings and a golden body.


  1. Stand in Tadasana. Bend the right knee.
  2. Bring the left leg over the right thigh above the right knee and rest the back of the left thigh on the front of the right thigh.
  3. Then move the left foot behind the right calf so that the left shin touches the right calf and the left big toe hooks just above the inner side of the right ankle. The left leg is now entwined around the right leg.
  4. You are balancing on the right leg only; this will take some time to learn.
  5. Bend the elbow and raise the arms to the level of the chest. Rest the right elbow on the front of the left upper arm near the elbow joint. Then move the right hand back to the right and the left hand back to the left and join the palms. The left arm will now be entwined around the right arm.
  6. Remain in this position for a few seconds; say about I5 to 20 with deep breathing. Then release the arms and legs and come back to Tadasana.
  7. Repeat the pose, standing on the left leg and entwining the right leg around the left leg and the right arm around the left arm. Stay for an equal length of time on both the sides.


This asana develops the ankles and removes stiffness in the shoulders. It is recommended for preventing cramps in the calf muscles.