1.
प्रथमोपदेश:
prathamopadeza:
•
द्वितीयोपदेशः
dvitIyopadezaH
3.
तृतीयोपदेश:
tRtIyopadeza:
4.
चतुर्थोपदेश:
caturthopadeza:
5.
पञ्चमोपदेश:
paJcamopadeza:
6.
षष्ठोपदेशः
SaSThopadezaH
7.
सप्तमोपदेशः
saptamopadezaH
Progress:25.9%
32
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
Chapter 2
Verse 31
Verse 33
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Gherand Samhita
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