Progress:25.6%
गुल्फौ च वृषणस्याधो व्युत्क्रमेण समाहितौ । ऋजुकायशिरोग्रीवं कूर्मासनमितीरितम् ॥२-३१॥
sanskrit
Sitting in Sukhasana, turn both your legs upside down and place the testicles above the heels. Then keeping your head, neck and body straight (in a straight line) is called Kurmasana.
english translation
hindi translation
gulphau ca vRSaNasyAdho vyutkrameNa samAhitau | RjukAyazirogrIvaM kUrmAsanamitIritam ||2-31||
hk transliteration
कुक्कुटासनबन्धस्थं कराभ्यां धृतकन्धरम् । पीठं कूर्मवदुत्तानमेतदुत्तानकूर्मकम् ॥२-३२॥
sanskrit
First sit in Kukkutasana position. Now holding your shoulders or neck with both hands and lying straight like a tortoise is called Uttan Kurmasana.
english translation
hindi translation
kukkuTAsanabandhasthaM karAbhyAM dhRtakandharam | pIThaM kUrmavaduttAnametaduttAnakUrmakam ||2-32||
hk transliteration
मण्डूकासनमध्यस्थं कूर्पराभ्यां धृतं शिर: । एतत् भेकवदुत्तानमेतदुत्तान मण्डुकम् ॥२-३३॥
sanskrit
First of all, sitting in the position of Mandukasana (to know the position of Mandukasana, see verse number 35) and lying down straight like a frog while holding your head with the palms of both hands, is called Uttan Mandukasana.
english translation
hindi translation
maNDUkAsanamadhyasthaM kUrparAbhyAM dhRtaM zira: | etat bhekavaduttAnametaduttAna maNDukam ||2-33||
hk transliteration
वामोरुमूलदेशे च याम्यं पादं निधान तु । तिष्ठेत्तु वृक्षवद् भूमौ वृक्षासनमिदं विदुः ॥२-३४॥
sanskrit
Standing straight on the ground like a tree by placing the sole of the right foot on the thigh of the left foot is called Vrikshasana.
english translation
hindi translation
vAmorumUladeze ca yAmyaM pAdaM nidhAna tu | tiSThettu vRkSavad bhUmau vRkSAsanamidaM viduH ||2-34||
hk transliteration
पृष्ठदेशे पादतलौ अङ्गुष्ठे द्वे च संस्पृशेत् । जानुयुग्मं पुरस्कृत्य साधयेन् मण्डुकासनम् ॥२-३५॥
sanskrit
Keeping both the knees on the ground, turn the soles of both the feet backwards and keep the toes resting on the ground. This position of the body is called Mandukasana.
english translation
hindi translation
pRSThadeze pAdatalau aGguSThe dve ca saMspRzet | jAnuyugmaM puraskRtya sAdhayen maNDukAsanam ||2-35||
hk transliteration
Gherand Samhita
Progress:25.6%
गुल्फौ च वृषणस्याधो व्युत्क्रमेण समाहितौ । ऋजुकायशिरोग्रीवं कूर्मासनमितीरितम् ॥२-३१॥
sanskrit
Sitting in Sukhasana, turn both your legs upside down and place the testicles above the heels. Then keeping your head, neck and body straight (in a straight line) is called Kurmasana.
english translation
hindi translation
gulphau ca vRSaNasyAdho vyutkrameNa samAhitau | RjukAyazirogrIvaM kUrmAsanamitIritam ||2-31||
hk transliteration
कुक्कुटासनबन्धस्थं कराभ्यां धृतकन्धरम् । पीठं कूर्मवदुत्तानमेतदुत्तानकूर्मकम् ॥२-३२॥
sanskrit
First sit in Kukkutasana position. Now holding your shoulders or neck with both hands and lying straight like a tortoise is called Uttan Kurmasana.
english translation
hindi translation
kukkuTAsanabandhasthaM karAbhyAM dhRtakandharam | pIThaM kUrmavaduttAnametaduttAnakUrmakam ||2-32||
hk transliteration
मण्डूकासनमध्यस्थं कूर्पराभ्यां धृतं शिर: । एतत् भेकवदुत्तानमेतदुत्तान मण्डुकम् ॥२-३३॥
sanskrit
First of all, sitting in the position of Mandukasana (to know the position of Mandukasana, see verse number 35) and lying down straight like a frog while holding your head with the palms of both hands, is called Uttan Mandukasana.
english translation
hindi translation
maNDUkAsanamadhyasthaM kUrparAbhyAM dhRtaM zira: | etat bhekavaduttAnametaduttAna maNDukam ||2-33||
hk transliteration
वामोरुमूलदेशे च याम्यं पादं निधान तु । तिष्ठेत्तु वृक्षवद् भूमौ वृक्षासनमिदं विदुः ॥२-३४॥
sanskrit
Standing straight on the ground like a tree by placing the sole of the right foot on the thigh of the left foot is called Vrikshasana.
english translation
hindi translation
vAmorumUladeze ca yAmyaM pAdaM nidhAna tu | tiSThettu vRkSavad bhUmau vRkSAsanamidaM viduH ||2-34||
hk transliteration
पृष्ठदेशे पादतलौ अङ्गुष्ठे द्वे च संस्पृशेत् । जानुयुग्मं पुरस्कृत्य साधयेन् मण्डुकासनम् ॥२-३५॥
sanskrit
Keeping both the knees on the ground, turn the soles of both the feet backwards and keep the toes resting on the ground. This position of the body is called Mandukasana.
english translation
hindi translation
pRSThadeze pAdatalau aGguSThe dve ca saMspRzet | jAnuyugmaM puraskRtya sAdhayen maNDukAsanam ||2-35||
hk transliteration