Garudasana (Eagle pose)
1) Stand straight, one foot distance inbetween legs and focus the gaze on a fixed spot on the floor in front of the body.
2) Bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg.
3) Bend the elbows and bring them in front of the chest. Twist the forearms around each other with the left elbow remaining below. Place the palms together to resemble an eagle's beak.
4) Slowly bend the left knee and lower the body until the tip of the right big toe touches the floor. Keep the eyes focused on the fixed point.
5) Hold the final position for as long as possible. Raise the body and release the legs and arms. Relax with the eyes closed.
6) Repeat with the legs and arms the opposite way around.
7) Breathe normally throughout the practice.
1)Garudasana strengthens the muscles,
2)It tones the nerves and loosens the joints of the legs and arms.
3)It helps to relieve sciatica, rheumatism, and hydrocele.