Garuda Mudra: Meaning, Benefits, and How to Do

garuda mudra

Discover the meaning and benefits of the Garuda Mudra and learn how to do it with this easy step-by-step guide.

Definition – What is Garuda Mudra and its Meaning, References, and Mythology?

Garuda Mudra is a type of Hasta Mudra or hand gesture/seal. Garuda represents a Mystical Bird (more specifically, a humongous eagle), the king of all birds, and has total control over the Vayu element (Air element). This Mudra is also known as the “Eagle Gesture.” It is the enemy of Snakes. According to Hindu mythologies, the almighty God Vishnu (the lord of preservation) rides this. It is considered as Epitome of Power and might.

By practicing this Mudra, we call the power of Garuda within ourselves, which helps to increase our survival skills. It helps to strengthen our defenses, and our reflexes get better as well.

It helps to cultivate positive energy within you. It is very beneficial for those dealing with imbalances in Vata Dosha. Vata Dosha is believed to be the combination of two major elements air/Vayu element and space/Akash element. People who are experiencing a deficiency of Vata Dosha feel dull and lethargic. They have dry skin and irritability caused by dryness. These people also suffer from low circulation of blood. By practicing this Mudra, people can overcome these challenges. Eagles are a very active species of birds, so those who practice it become active and feel less lethargic. It increases blood circulation, so better flood flow means better mind and body functioning. Those with low blood circulation can get rid of that by practicing Garuda Mudra.

The power of all the birds lies in their wings. Similarly, we try to resemble the wings of almighty Garuda and call their power and might. So, you don’t get affected by the air element you ride it.

It is also helpful with menstrual cramps and respiratory difficulties.

Alternate Name of Garuda Mudra

Eagle Gesture.

Also See: Renew Yoga Teacher Training

How to Do Garuda Mudra?

  • This Mudra requires you to perform while seated in any meditative posture.
  • Make sure that you are comfortable with the posture. You can practice it while sitting in comfy meditative postures (such as Sukhasana, Padmasana, or Swastikasana). You can even start with micro exercises for the neck, arms, and legs before you start with this Mudra practice. This helps you to avoid any aches and pains that can be caused due to prolonged sitting.
  • Keep your neck and spine comfortably straight.
  • Rest both of your palms comfortably on your knee. Palms facing upward towards the sky.
  • Start to completely close your eyes.
  • Bring your last two fingers (your little finger & your ring finger) close to your thumb.
  • Gently join them without putting any additional pressure.
  • Your remaining fingers (Index and middle fingers) will remain extended.
  • Repeat the same on both of your hands.
  • You can keep it on both of your knees, or you can even bring them towards the ground such your extended fingers are touching the floor/land (Bhumi or Bhu).
  • Witness your Muladhara Chakra or the Root Chakra. Keep maximum awareness towards it.
  • If you want to progress into the Mooladhara Chakra activation, you can even chant its Beeja Mantra, “Lam.”
  • Inhale slowly and exhale gently. Feel the grounding.
  • You can practice it with different Mantra chanting, meditation techniques, and Pranayamas such as Bhastrika Pranayama and Kapalbhati Pranayama.

Garuda Mudra Benefits

garuda mudra benefits
  • It makes you more active, so if your lifestyle makes you lethargic and tired easily, you should try it.
  • It improves your blood circulation, so those suffering from low blood circulation can benefit from this.
  • If anybody has imbalances caused by the Vayu (air) element, it will help you in such a scenario. Garuda Mudra, or Eagle gesture, is known to have superiority over the Vayu element.
  • It helps if someone is having menstrual pain. It also helps those with respiratory problems.
  • It helps those with constant mood fluctuations.
  • It balances energy on both sides of the body.
  • It brings discipline and fearlessness.

Garuda Mudra Precautions and Contraindications

garuda mudra precautions
  • Those who have high blood pressure should practice this with caution.
  • Those who are already hyperactive should proceed with caution.
  • Be sure to be gentle with yourself.

When and how long to do Garuda Mudra?

  • If you feel lethargic, then you should try it.
  • If you experience this, your body lacks the right blood circulation.
  • If you are suffering from the problem caused by Vayu Dosha.

Morning is the ideal time to do any yoga or Mudra. In the morning, at this time during the daytime, our brain is at its best. So, you are more likely to be able to concentrate easily. Therefore, you should practice this Mudra from 4 am and 6 am to get the most effective outcomes.

If you are having difficulty with this during the morning, you can do this Mudra later in the evening too.

Practicing this Mudra for a minimum of 30-40 minutes daily is recommended. Whether you wish to complete it in one stretch or two threes that last between 10 and 15 minutes, it’s up to you. Based on research, the best way to practice an exercise for at least 20 minutes is to get the best benefits of that particular Mudra.

Breathing in Garuda Mudra

Practice Thoracic or chest breathing along with it.

  • With inhalation, let the chest come completely out as much as you can; with exhalation, let the chest relax comfortably.

Visualization in Garuda Mudra

  • Visualize that you are a giant eagle.
  • Completely fearless and limitless.
  • You wander from one place to another, living a royal life.
  • You see mountains and all types of weather without any worry.

Affirmation in Garuda Mudra

I am limitless. I am fearless.”


The Garuda Mudra, or hand gesture, has many benefits. These benefits include improving digestion, relieving constipation, and detoxifying the body. The Mudra can be done by anyone and does not require special equipment. If you are interested in learning more about Mudras and how to use them for your health and well-being, consider enrolling in our Mudras Certification Course. This course will teach you all 108 Mudras so that you can start incorporating them into your life today.

Divyansh Sharma
Divyansh is Yoga, Meditation & Kinesiology Teacher who has been practicing Yoga and Meditation Since 2011. The Idea of correlating Yoga with Modern Sciences fascinates him the most & to feed his curiosity, he keeps on exploring new things every day. He has accomplished a Master's in Yogic Sciences, E-RYT-200, and RYT-500.


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