Slokha :Screen Shot 2015-02-13 at 2.34.45 PM

Translation :  Place ankles under buttocks.  Keep knees wide apart, place hands under knees.  This is mandukasana


  • 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.