Place the two ankles under the scrotum on each side
of perineum, the left knee on the left (side) and the right one on right
(side) and, firmly holding with the hands the feet which (thus) made to
touch the sides, one should remain steady. This is Bhadrasana which destroys
- Take sitting position stretching both the legs together
in front, hands by the side, palms resting on the ground. Fingers should remain
together pointing forward.
- Now folding left and right legs slowly at
knees join both the soles with each other.
- Hold the legs at ankle by
- Slowly bring the legs towards yourself till they reach under
the perineum. Knees should remian on the gorund, body erect and gaze in fornt.
returning back to the original position loosen the legs and come back to the first
Benefits and Limitations :-
- While practising
it, a stretch is felt under the thighs therefore, practice it carefully
and neck should remian erect.
- This is very good posture for lumbar, region and keeps it healthy.