Hand gestures are a major part of yoga which offer several health benefits. Garuda Mudra is named after Lord Vishnu’s ride Garuda which is an Eagle, hence the name. Incorporating this Mudra into your daily yoga practice can help cultivate the discipline you need. In addition, this Mudra helps maintain the balance of the Vata (air) element, which keeps your body energized. Garuda Mudra is known as Eagle Seal yoga in English, meaning Garuda means eagle, and Mudra means gesture or seal, and this hand gesture also represents inner freedom.

Let us go through this article to learn more about the effectiveness of Garuda Mudra and all the benefits associated with it.

Garuda Mudra Posture and How to Do It?

Garuda Mudra is a hand gesture where the thumbs represent the fire element which eliminates the stagnated fluids in your body by warming up and lubricating the dry air. Here are the simple steps you can follow to perform Garuda Mudra efficiently:

  • Sit down in a comfortable seating position.
  • Place your hands on the thighs or knees with the palm pointing upwards.
  • This Mudra is ideal when practised with meditation postures like Padmasana, Siddhasana, Vajrasana, Swastikasana, etc.
  • Take deep breaths while keeping your eyes closed. Make sure you are aware of your breathing.
  • Now put your right wrist on top of the left wrist. Make sure the fingers of both hands don’t cover each other.
  • Keep your palm facing upwards right after interlocking the thumbs.
  • The position of your hands should look similar to the wings of a bird.
  • Focus your mind by chanting OM and remove all the other thoughts.
  • In addition, it is necessary to practice this hand gesture simultaneously on both hands.
  • Make sure to maintain the breath’s speed without increasing or decreasing.
  • Practise this hand gesture thrice daily for 5 or 15 minutes at a stretch.

Read: Gyan Mudra – The Gesture of Wisdom

What is the best time and for how long to perform Garuda Mudra?

Like all other hand gestures, you can practice Garuda Mudra anytime and anywhere. You can practice it silently or chant any mantra like OM for increased concentration. The effectiveness of the Garuda Mudra is increased when practised between 4 to 6 AM, similar to all the mudras. Make sure you practice the hand gesture regularly for two months for the best and most efficient results.

Benefits of Garuda Mudra:

Here are some of the popular benefits of practising It Mudra regularly. They are:

  • The Garuda Mudra helps you let go of inculcating fearlessness.
  • It helps cure Vayu dosha because this gesture balances all the elements emphasizing the air element.
  • It also increases the fire energy to digest food easily, which can benefit the digestive system’s better functioning.
  • This hand gesture improves the functioning of Apana Vayu, which energizes your body by eliminating lethargy and fatigue.
  • The Garuda Mudra helps bring calm by curing stress and anxiety by stimulating Apana Vayu’s release.
  • It also eliminates any stagnant body fluids by stimulating fire elements, which lubricates and warms up the dry air in your body.
  • This hand gesture stimulates the lymphatic system by maintaining lymphatic drainage, which can benefit cancer patients.
  • It helps build strong immunity and also cures all respiratory ailments efficiently.
  • This hand gesture reduces menstruation pain and prostate gland issues by providing therapeutic action.
  • Garuda Mudra improves the functioning of kidneys, lungs, heart and stomach by regulating the body’s blood circulation.

Read: What are the Benefits of Hakini Mudra Meditation?

Garuda Mudra Contraindications and Precautions:

Although Garuda Mudra has many health benefits, it should not be practiced by those with high blood pressure as it makes lively the blood flow along with the circulation.

A few precautions should be taken while doing Garuda mudra

  • People practicing with high blood pressure must do this mudra in moderation.
  • Do as needed otherwise, three times a day for 4 minutes.
  • Utilize this mudra when you feel expressively weak or otherwise fixed in your life.

Like all hand gestures, Garuda Mudra is a perfect solution to deal with all health benefits. This Mudra helps you physically and enhances the meditative practices that uplift your emotional traits. So, Garuda Mudra comes as an instant rescue whenever you feel low, stressed out or tired. Don’t forget to let us know if you found this article helpful!

Disclaimer: The content presented in this article is purely educational, informative and not a replacement for expert advice. Consult a yoga professional or an appropriately certified yoga professional before trying anything new.

Read: Benefits of Kalesvara Mudra


1. What are the side effects of performing Garuda Mudra?

Ans: There are no side effects of performing any of the Mudras, including Garuda Mudra. But to have maximum benefits, ensure not to apply too much pressure on the fingers because this might create restlessness.

2. Which chakras are activated while practising Garuda Mudra?

Ans: In a higher stage, sadhana Yogis remove physical and mental toxins by practising Garuda Mudra when performed along with pranayama. This Mudra helps in the detoxification process by perfect functioning of the throat or Vishuddha chakra.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.