Ankusasana

Description

Ankusasana: Asana

Asana Type: Supine

Pramana

Āpta Pramāṇa - आप्त प्रमाण

Kapala-Kurantaka-Hathabhyasa-Paddhati-5

"उत्तानशयीतः एकैकं पादम् ग्रीवायां कुर्वन् इतरं हस्तं कर्णमूले स्थापयेत् तस्यैव हस्तस्य कूपरं भूमौ निधाय इतर हस्त पादौ सरलिकृत्य तिष्टत् अङ्कुशासनं भवति ॥५॥"

"uttānaśayītaḥ ekaikaṃ pādam grīvāyāṃ kurvan itaraṃ hastaṃ karṇamūle sthāpayet tasyaiva hastasya kūparaṃ bhūmau nidhāya itara hasta pādau saralikṛtya tiṣṭat aṅkuśāsanaṃ bhavati ॥5॥"

Translation

Lying supine place one foot on the neck, then place the hand on the root of the ear, and place the elbow of that hand on the ground, then extend straight the other hand and the other foot and stay. This is known as Aṅkuśāsana.

STN-3

Instruction

1.Lie on the back.

2.Place one leg behind the head.

3.Place the hand from the opposite side at the base of the ear.

3.Keep the elbow on the ground for support.

5.Keep the other leg straight. "

Benefits

Opens the root chakra and brings apana energy upwards. Strengthens the abdominals, back and neck. Stretches the spine, gluteal and pelvic muscles.