Garuda - Eagle The Garudasana will strengthen the legs, knees and ankles. It stretches and tones muscles of the leg and can help relieve cramps of the legs. Hold the asana for 20-30 seconds. Increase the time gradually as you become more comfortable. You can also try holding the posture for as long as you can hold the inhaled breath. Repeat 2 or 3 times on each leg.