TRANSLATION🔗

Place the heels crosswise under the genitals attentively; cross the hands behind the back and take hold of the toes of the feet. Fix the gaze on the tip of the nose, having previously adopted the mudra called Jaalandhara. This is Bhadra asana which destroys all sorts of diseases.

• Bend both the legs to the back, keep the feet facing up and sit on the heels
• Take both your hands to the back and hold your right toes with the left hand and left toes with the right hand
• Do Jaalandhara bandha, contract your throat, bend your chin and rest it on your chest
• Concentrate your gaze on the tip of your nose
• Remain in this pose for 30 seconds and release the Jaalandhara Bandha

• 12. In Bhadra Asana, do Kevalee Kumbhaka. Gheranda Samhita, Upadesha 5, Verse 84

Ham-Kaarenabahih-Yaati Saha-KaarenaVishetPunaha |