Bhairavasana

Description

Bhairavasana: Asana

Asana Type: Seated

Pramana

Āpta Pramāṇa - आप्त प्रमाण

Hatharatnavali-III.48

गुल्फौ सम्पीड्य चान्योऽन्यं व्युत्क्रमेणोत्थितं शनैः जान्वोः पार्श्वगतौ हस्तौ दण्दवद् भैरवासनम्

"gulphau sampéòya cänyo'nyaà vyutkrameëotthitaà çanaiù ॥ jänvoù pärçvagatau hastau daëòavad bhairaväsanam ॥48॥"

Translation

Press the two ankles with each other and raise them up. Place the hands straight by the sides of the knees. This is bhairavasana. 48

Steps/Technique

1. Press the soles of the feet together.

2. Rotate the feet, bringing the toes down and heels up.

3. Place the hands by the sides of the knees.

4. Sit up stright."

Benefits

Deeply opens the hip flexors and inner thighs. Strengthens the abdominals and back. Improves flexibility and strength in ankles, feet and knees.

Simple sketch

Bhairava Asana HR-11,48.png