Progress:28.2%
अधास्य शेते पदयुग्मव्यस्तं पृष्ठे निधायापि धृतं कराभ्याम् । आकुञ्चयेत्सम्यगुदरास्यगाढमौष्ट्रञ्च पीठं योगिनो वदन्ति ॥२-४०॥
sanskrit
Keeping your face down (backward), open both the legs separately. Hold the feet by rotating both the hands. In this state, contract the stomach inwards as much as possible. Yogis have called this position Ustrasana.
english translation
hindi translation
adhAsya zete padayugmavyastaM pRSThe nidhAyApi dhRtaM karAbhyAm | AkuJcayetsamyagudarAsyagADhamauSTraJca pIThaM yogino vadanti ||2-40||
hk transliteration
Gherand Samhita
Progress:28.2%
अधास्य शेते पदयुग्मव्यस्तं पृष्ठे निधायापि धृतं कराभ्याम् । आकुञ्चयेत्सम्यगुदरास्यगाढमौष्ट्रञ्च पीठं योगिनो वदन्ति ॥२-४०॥
sanskrit
Keeping your face down (backward), open both the legs separately. Hold the feet by rotating both the hands. In this state, contract the stomach inwards as much as possible. Yogis have called this position Ustrasana.
english translation
hindi translation
adhAsya zete padayugmavyastaM pRSThe nidhAyApi dhRtaM karAbhyAm | AkuJcayetsamyagudarAsyagADhamauSTraJca pIThaM yogino vadanti ||2-40||
hk transliteration