Bhekasana
(also called Mandukasana) Four
Bheka means
a frog. The action in this asana resembles that of a frog hence the name.
Technique
1. Lie full length on the floor on the stomach, face downwards.
Stretch the arms back.
2. Exhale, bend the knees and move the heels towards the hips.
Hold the sole of the right foot with the right hand and the sole of the left
foot with the left hand. Take two breaths. Exhale, lift the head and trunk from
the floor and look up.
3. Now turn the hands so that the palms touch the upper part of
the feet and the toes and fingers to the head. Push the hands further down and
bring the toes and heels closer or the ground. Keep the arms from the wrists to
the elbows perpendicular. When the knees and ankles become flexible, the heels
can be made to touch the floor.
4. Remain in the pose from 15 to 30 seconds, do not hold the
breath. Exhale, release the palms from the feet, stretch the legs and relax.
Effects
The
abdominal organs benefits from the exercise as they are pressed against the
floor. The knees become firmer and the pose relieves pain in the knee joints
due to rheumatism and gout. It also gives relief when there is any internal
derangement of the knee joints. The pressure of the hands on the feet creates a
proper arch and so cures flat feet. It helps sprainded ankles and strengthens
them. The pose also relives pain in the heels. By continued practice of the asana, the heels become softer.
Persons suffering from calcaneal spurs in the heels benefits from it as well as
from Virasana.
