Step 4: Bhadrāsana
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(Posture)
Step 4: Posture – Bhadrāsana
Āpta Pramāṇa - आप्त प्रमाण Gheranda Samhita 2.34
मण्डुकासनमध्यस्थं कूर्पराभ्यां धृतं शिरः
एतद् भेकवदुत्तानमेतदुत्तानमण्डुकम् ॥ ३४
maṇḍukāsanamadhyasthaṃ
kūrparābhyāṃ
dhṛtaṃ śiraḥ etad
bhekavaduttānametaduttānaṃ
aṇḍukam ॥ 34
Assume the Frog-posture (as
in verse 34). Taking the feet at the
back, the toes touching each other,
bring the knees forward.
This is known as the Mandukasana.
35. hold the head by the elbows, and
stand up like a frog. This is called the
Uttana Mandukasana
Technique
1. Sit in on your heels with your knees on the ground. (Vajrāsana).
2. Gradually spread your knees apart until both your toes touch each other. While spreading the knees, you will be sitting on you're the front of your feet.
3. Cross your hands and hold opposite toes.
4. Stay in this posture for 3 minutes.
