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Garudasana or eagle pose can help you strengthen muscles without lifting weights

Published on:17 October 2020, 12:26pm IST
Want to strengthen your muscles without even lifting a single dumb-bell? Then it’s time to give garudasana or the eagle pose a shot.
Nikita Bhardwaj
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Garudasana is the holistic way to build muscles. Image courtesy: Akshay Gupta via Creative Commons
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You might have heard of compound exercises that work on more than one muscle at a time. But have you heard of a yoga pose that works on numerous major muscles in one go? Well, if not, then it is time to say hello to garudasana or the eagle pose.

It is a yoga pose that specially works on muscle strengthening. That means you can totally make those muscles, and strengthen them too, without lifting any weights. Isn’t it cool?

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We asked the yoga expert, Grand Master Akshar about garudasana, and here’s what he had to say: “This pose is done basically in the standing position. If you see, then this pose helps in strengthening your calves, ankles, thighs, and hips muscles. You can build your balance and core strength. Another thing is that this asana also stretches the thighs, hips, shoulders, and upper back.”

Garudasana
Activate your glute muscles with a Garudasana. Image courtesy: Shutterstock

He adds, “As your entire lower body is stretched to its fullest, it boosts the endurance of the muscles involved, and improves your overall performance, especially if you are an athlete.”
He also shared that garudasana is a great way to rehabilitate your muscles. The impact is low, and therefore it soothes muscle pain, and stretches every inch of your lower body.

Here’s the right way to do Garudasana
  • Stand straight in tadasana.
  • Bend your knees slightly, lift your left foot up, and while balancing on your right foot, cross your left thigh over the right. Next, hook the top of the foot behind the lower right calf.
  • Balance on the right foot.
  • Cross the arms in front of your torso, so that the right arm is above the left, and then bend your elbows.
  • Raise the forearms perpendicular to the floor. The back of your hands should face each other.
  • Press the right hand to the right and the left hand to the left, so that the palms are now facing each other.
  • Join the palms and lift your elbows up, and stretch the fingers upwards
    Repeat with arms and legs reversed.
Garudasana
Garudasana helps in preventing cramps. Image Courtesy : Shutterstock
Here’s a heads-up from the expert

“I would suggest you avoid this exercise if you have faced any knee injuries in the past. Apart from that, anyone and everyone can do this pose. I would recommend this pose for beginners as well”, concludes Grand Master Askhar.

So, who says you can’t sculpt your body with yoga? Well, now you have proof that that garudasana is the perfect way to gain muscle mass!

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.