GARUDASANA

Position : Dandasana

Practice :

• The right thigh should be in front of the left thigh and top of the right foot should rest on the calf of the left leg.
• Bend the elbows and bring them in front of the chest.
• Twist the forearm around the other with the left elbow remaining below.
• Place the palms together to resemble an eagle's beak.
• Slowly bend the left knee and lower the body until the tip of the right big toe touches the floor. Keep the upper body straight and gaze at a fixed point in front to keep balance. 
• Maintain the position fro abut a minute or as long as you can.
• Repeat the same with the other side. Relax in  Shitila Tadasana. 

Benefits : 

• Improves balance and stretches the upper back, shoulders and outer thighs.
• Opens back of pelvis, creates spaces between shoulder blades.
• Strengthens legs, knees and ankles strong.

Precautions :

• People  suffering from arm, hip and knee injury should avoid this asana.