(HR-III.13,49)
Slokha:
Translation: Adopt bhadrasana but turn toes to the back like in bhadrasana which is described in GhS-II.9-10, where the toes face the back and the hands cross behind the back and hold the toes.
Benefits:
- Opens and stretches the hips, groin, quadriceps, knees, feet and ankles
- Improves health of reproductive organs
- Releases stress and tensions held in the Mooladhara
- Engages the abdominals and strengthens the back
- Jalandhara bandha stimulates the thyroid and parathyroid glands
- Improves health of reproductive organs
- Stimulates kidney and bladder
- Increases effectiveness of digestive organs and heart
- Stimulates digestion and elimination
- Allows the kundalini to flow up the spine
- Creates a complete energy circuit in the body
- Improves mood, calms the mind, encourages introspection