Garudasana

Garuda means an 'Eagle', the vehicle of Lord Vishnu and the king of birds with white face, red wings, aquiline beak and a golden body.

1.Stand in Tadasana

2.Bend the right knee.

3.Bring the left leg over the right thigh above the right knee with the back of the left thigh resting on the front of the right thigh.

4.Move the left foot behind the right calf with the left shin touching it and the left big toe hooked just above the inner side of the right ankle entwining the left leg around the right leg.

5.The balance is entirely on the right leg.

6.Bend the elbow and raise the arms up to the chest. Place the right elbow on the front of the left upper arm near the elbow joint. In this position, move the right hand back to the right and the left hand back to the left with the palms joining. The left arm will now be entwined around the right arm.

7.Remain in this position for a few seconds by breathing deeply. Release the arms and legs and get back to Tadasana.

8.Repeat the pose by standing on the left leg with the right leg and arm entwined around the left leg and arm.

9.Stay in the position for the equal time on both the sides.

Benefits

This Yoga asana helps in preventing cramps in the calf muscles. It further develops the ankles and removes stiffness in the shoulders.

Disclaimer:Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.