** Posture: Garuda-asana - The Eagle Pose ** Translation: Garuda is a Sanskrit word that meaning "eagle." Garuda is renowned as the King of Birds in Hindu mythology. He transports the God Vishnu (seen in the figure to the left with a bow and arrow) and is supposed to be willing to assist humans in the struggle against demons. ** Pronunciation: ga-roo-dah-sa-na ** Difficulty: (3) ** Instructions: 1- In shava-asana, lie flat on your back (corpse pose). 2- Stand with your arms by your sides and your feet together (see the tad-asana). 3- Wrap the left foot around your right leg and place the back of your left thigh on the right thigh while drawing the left foot upward and bending the knee. 4- Cross your arms, left over right, at the elbows. 5- Join your palms together, keeping your fingers pointing upward. 6- Take a deep breath in and hold the position for the duration of the breath. 6- Take a deep breath and return to tada-asana. Rep on the other side, putting your right leg over your left and your right arm over your left. ** benefits Legs, knees, and ankles will be strengthened with Garuda-asana. It stretches and tones leg muscles, and it can assist ease leg cramps. ** Duration/Repetitions: Hold the hala-asana for as long as it feels good to you. For your first few efforts, 20-30 seconds should enough; as you gain confidence, progressively extend the time. You may also attempt keeping the pose for as long as the inhaled breath will allow you to. On each leg, repeat 2 or 3 times.