Garudasana strengthens and stretches the ankles, thighs, hips, shoulders, and the upper back.
- Stand in a tadasana. Lift the right foot. Balance your body on the left foot.
- Move your right thigh across the left thigh in a way that the right foot gets support from the lower calves of the left foot.
- The toes of the right foot should be pointed towards the floor. Extend your arms straight out, keeping upper arms parallel to the floor while bending the lower arms to point them upwards. Keep the lower arm parallel to each other.
- Extend your scapulae across the upper torso. Intertwine your hands in a way that the left hand is above the right hand.
- Engage the elbow of the left hand in the right elbow. Keep the forearms perpendicular to the floor.
- The back of the palms should be facing each other.
- Now shift your palms facing each other. The hands should be moved until the thumb of your left hand comes in front of the right hand’s little finger. Raise your hands upwards in the same posture.
- Stay in the pose for 15 to 30 seconds. Gradually, unwind and return to tadasana and repeat the pose using the left arms and legs. If you experience distress or pain, come out of the posture.