Garudasana Arms
गरुडासन भुजा
Eagle Arms only — the upper body portion of Garudasana, great for desk workers and shoulder relief.
Anatomy Involved
Benefits
- Instant shoulder relief
- Can do at desk
- Stretches between shoulder blades
- Relieves upper back tension
- No flexibility required
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries (acute)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Cross at wrists instead of elbows — less depth.
Target Areas
Practice Flow
About this Pose
Eagle Arms only — the upper body portion of Garudasana, great for desk workers and shoulder relief.
How to Practice
1. Sit or stand in any position.
2. Extend arms forward.
3. Cross right arm under left.
4. Bend elbows.
5. Palms touch (or backs of hands touch).
5 more steps remaining
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Frequently Asked Questions
Common questions about Garudasana Arms
What is Garudasana Arms?
Eagle Arms only — the upper body portion of Garudasana, great for desk workers and shoulder relief.
What are the benefits of Garudasana Arms?
Instant shoulder relief. Can do at desk. Stretches between shoulder blades. Relieves upper back tension. No flexibility required.
Who should avoid Garudasana Arms?
Avoid this pose if you have: Shoulder injuries (acute).
How many steps are in Garudasana Arms?
Garudasana Arms is practiced in 10 steps. Sit or stand in any position.
Is Garudasana Arms suitable for beginners?
Yes, Garudasana Arms is a beginner-friendly pose suitable for all levels.
What conditions does Garudasana Arms help with?
Garudasana Arms is therapeutic for: shoulder injury, posture correction, neck pain.
What poses should I do before Garudasana Arms?
Prepare with: Eagle Pose, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Garudasana Arms with other poses