The Garuda, known as the king of birds in Hindu mythology, was the mount of Vishnu. As it was a mythical bird, in the West the pose is more commonly known as the Eagle pose.
This pose is not really for beginners as it requires intense concentration and muscle strength. That said, with regular practise you can master it and reap the health benefits, which include helping asthmatics, relieving back pain and increasing concentration abilities.
While doing the asana a sense of balance is achieved as you are standing on one foot. It would look similar to you being wrapped by yourself.
As this is a standing pose, many beginners do not happen to find the right balance, for this they can use the wall to support the back. This can be done with different variations and can be very challenging.
As with all asanas, the key is that you have to remain in the pose for at least 15 to 30 seconds in order to get the most benefit. The key areas which this asana focuses are the ankles, calves, thighs, hips and shoulders.
The benefit which you can get from the Garudasana is the strengthening and stretching of you ankles and calves. These areas, which may be neglected, are treated well by this asana.
The stretch would help your thighs, hips, shoulders and upper back. The pull which is created in this asana would help making you more relaxed.
When you are relaxed the level of concentration also improves as you are also keeping a check on your breathing while doing this exercise.
There is balance all over your mind body and soul which keeps you always in check for the better things in life.
Even though this pose is very beneficial to your physical and mental health, it will depend upon your body whether you can manage this asanas. Don’t try and force your body into a position it isn’t ready for.