BHADRASANA
Sthithi Dandasana:
Initial Sitting Posture
Sit erect with the legs stretched forward and heels together.
Keep the spine, neck and head erect.
Place the palms on the floor by the sides of the thighs.
Gently close your eyes.
Sithila Dandasana:
Sitting Relaxation Posture
Sit with the legs stretched forward and feet apart.
Slightly incline the trunk backward, and support the body by placing your hands behind and fingers pointing backward. Let your head hang freely behind or rest on one of the shoulders.
Gently close your eyes.
Asana: Bhadrasana
Stage I
Come to Dandasana.
Fold both legs, join the soles and keep the heels and toes together.
Pull the legs inward by drawing the heels closer to the body and bending the knees outward.
Interlock the fingers to hold the toes and front part of the feet. Keep the trunk and head straight.
Draw the feet inward towards the body little by little, until the heels are in front of the perenium, bending the elbows outward.
Widen the thighs and lower the knees gently, until they touch the floor.
Sit erect, stretch the spine upwards, close your eyes and maintain this posture with gentle, long and deep breaths, in and out six times.
Stage II
Breathe out, arch the spine and slowly bend forward in Bhadrasana.
Try to touch the forehead on the floor.
Close your eyes, and maintain your posture with gentle, long and deep breaths, in and out six times. Breathe in and slowly come back to Bhadrasana.
Stage III
Breathe in, stretch both arms up over the head.
Breathe out, bend forward and try to touch your forehead on the floor.
Gently close your eyes, maintain the posture with slow, long and deep breaths, in and out six times.
Benefits:
Bhadrasana strengthens the muscles of the groin and pelvis;
It also strengthens the thighs, hips and buttocks;
It is good for developing flexibility in the legs;
The flexed knees stretch and tone the muscles running along the inner thighs.
It gives elasticity to stiff knees, hips and ankle joints;
It keeps the kidneys, the prostrate and the urinary bladder healthy;
It has a beneficial effect on the muscles and ligaments of the urogenital regions, promoting a supply of fresh blood; and
It calms the brain.
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