Nisha Yadav

Garudasana (The Eagle Yoga Pose)



  • Stand erect with feet together & hands at their respective sides at shoulder level opened widely palm facing down. Focus at one point.
  • Bend the knees gently to help secure the twist, without strain.
  • Lift the left leg and twist it at the hip joint and the knee, wrap it around the right leg.
  • Then take the left foot around the right ankle to lock the toes of the twisted left leg.
  • Once the body is secured, try to straighten the right leg, keeping the body straight.
  • Cross the arms( left arm below the right one) & twist the hands, at the elbow, wrap the left hand around the right arm and join the palm together.
  • Stay in the posture for a while till you are comfortable.
  • Gently release the toe and un-twist the leg and arms to assume the starting position.
  • Now repeat the above with the right leg.



  • Severe arthritis.
  • Vertigo.
  • Frozen shoulder & Tennis elbow.
  • weak legs, weak neuromuscular coordination.



  • Helps to loosen the joints by flexing and stretching the tendons and muscles of the shoulders, elbows, wrists, pelvic, knees and ankles.
  • Improve suppleness & elasticity of the hands and legs.
  • Improve balance, endurance and alertness.
  • Improve neuromuscular coordination.
  • Improve concentration.


Nisha Yadav ( Yoga expert )

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