Mandukasana i

Description

Mandukasana i: asana

Asana Type

Seated

PRAMANA

Āpta Pramāṇa - आप्त प्रमाण

Apta Pramana Source

Gheranda Samhita-II.34

Original Verse

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

Transliteration

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

Apta Additional References

- Sacitra Cauryayasin Asane-81; KT-II.46p.249, BrYs-III.43, HS-asana-41, Sri-Yoga-kaustubha-57, Yogasanam(sacitra)-39. - it becomes uttanamandukasana, when forearms are crossed behind head.

Steps/Technique

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.

Atma Pramana 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.

Simple sketch

Mandukasana (Gheranda Samhita-II.png