Manduka asana 1

Description

Bhujangasana: Asana

Asana Type: Seated

Pramana

Āpta Pramāṇa - आप्त प्रमाण

Gheranda Samhita. II.42-43

"पादतलौ पृष्ठदेशे अङ्गुष्ठे द्वे च संस्पृशेत् जानुयुग्मं पुरस्कृत्य साधयेन्मण्डुकासनम् ॥३३॥"

"pādatalau pṛṣṭhadeśe aṅguṣṭhe dve ca saṃspṛśet jānuyugmaṃ puraskṛtya sādhayenmaṇḍukāsanam ॥33॥"

Translation

Taking the feet at the back, the toes touching each other, bring the knees forward. This is known as the Mandukasana. 33

Instruction

1. Bend the knees and sit with the soles of the feet under the buttocks.

2. Keep the big toes together and separate the knees.

3. Rest the hands on the knees respectively."

Benefits

Stretches quadriceps, groin , inner thighs and knees Releases tension and stress Relieves leg pain Strengthens the abdominals and back muscles Spontaneously induces the Moola and Uddiyana bandhas Improves function of digestive and reproductive systems Improves elimination Particularly helpful for constipation, diabetes and digestion issues Relieves stress, anxiety and mild depression Reduces weight in the thighs, hips and abdomen Relieves menstrual cramps Allows Kundalini energy to move up the spine Stimulates the energy in the palms and spreads it into the chest and heart region The posture creates a complete energy circuit and brings one’s focus inwards Removes diseases of the legs Contraindication – Avoid with low back pain, knee or ankle injuries.