Makada asana

Description

Makada asana: asana

Asana Type

Seated

PRAMANA

Āpta Pramāṇa - आप्त प्रमाण

Apta Pramana Source

Joga Pradipika 123-125

Transliteration

doü pagathalé sampuöa äne tinaké piñöi bhümipari öhänai | müladvära eòyämpari lyäve müòa hätha ucä öhaharävai ॥ 125 ॥ dou karaké aìguré joü vatakhäm äni lagävai soü | khäji khujävana ké jyüà karai trikuöé driñöi acala kari dharai ॥ 126 ॥

for extended verse see end of chapter

Translation

Join the two soles in such a way that back side of the feet touches the ground. Place the anus on the heels. Folding the hands raising upto soulder height, put the fingers near the armpit and imitate as if scratching ( like a monkey). Gaze between the eyebrows

Steps/Technique

1. Bring the feet together touching, on the tip of your toes.

2. Bend the knees all the way down to the ground as you sit on heels of feet.

3. raise the arms above the head on inhale

4. on the exhale, bend the elbows and bring hands to opposite shoulder.

5. Keep spine straight and elbows close to the ears.

Simple sketch

Makadasana (JP 125-127).png