Critical Elements of Garudasana

Identify the critical elements of the asana.

a. Describe how to get in and out of the asana.

STEP ONE: You begin this posture by standing in tadasana.
STEP TWO: Bend your knees a little, shift your weight, and lift your left foot up so that you're standing on your right foot.
STEP THREE: Make sure that your left thigh is crossed over your right.
(If you are able to, hook your left foot behind your right calf.)
STEP FOUR: Stretch your arms straight out in front of you, and make sure that they are parallel to the floor.
STEP FIVE: Cross your right arm over your left arm, and bend your elbows.
STEP SIX: Press the palms of your hands together.
STEP SEVEN: Try and lift your elbows as high as they can go, and press the palms of your hands together, as much as your body will allow you to.
STEP EIGHT: Hold this posture for 15-30 seconds in order to feel a nice stretch.
STEP NINE: Repeat.

b. What actions and muscles are involved in the asana?

In Garudasana, you have to engage your quadriceps in order to be able to keep a firm and steady foundation to hold your pose.  This pose takes lots of concentration in order to make sure that it is executed properly.  Garudasana also uses flexion because the elbows and knees are flexed, while the wrists are neutral.

http://www.yogajournal.com/poses/785