BADHKON ASAN
Technique
1.
Sit on the floor with the
legs stretched straight in front.
2.
Bend the knees and bring the
feet closer to the trunk.
3.
Bring the soles and heels of
the feet together and catching the feet near the toes, bring the heels near the
perineum. The outer sides of both feet should rest on the floor, and the back
of the heels and should touch the perineum.
4.
Widen the thighs and lower
the knees until they touch the floor.
5.
Interlock the fingers of the
hands, grip the feet firmly, stretch the spine erect and gaze straight ahead or
at the tip of the nose. Hold the pose as long as you can.
6.
Place the elbows on the
thighs and press them down. Exhale, bend forward, rest the head then the nose
and lastly the chin on the floor. Hold this position from half a minute to a
minute with normal breathing.
7.
Inhale, raise the trunk form
the floor and come back to position.
8.
Then release the feet,
straighten the legs and relax.
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