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Ganda Bherundasana

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  1. Always warp up before doing this pose by doing some simple warm up poses.
  2. Start this pose with a neutral table top position with the toes curled under. Next shift the weight forward so the shoulders move beyond the wrists. Draw the elbows in towards the upper ribs and rest the torso on the shelf of the backsides of the triceps. Place the chin down on a soft surface and then come to a modified down dog.
  3. Next lift one leg into the air for a breath and then release. Switch sides lifting the other leg into the air. Now take a breath and then release. Find out which leg works out best and then set up on that side.
  4. Now whichever leg is most comfortable lift it in the air and then bend the opposite knee to prep for kicking up and exploring the idea of balance. Try a few hops to feel the pressure into your chin and neck against the floor.
  5. This pose requires a lot of physical and mental preparation which is quite rewarding. Once you are ready to explore the full expression kick up and find the balance #with the legs up and then start to bend the knees allowing the pendulum of the legs behind you to help you balance.
  6. Ensure that you are in a relaxed pose when you are doing this. Breathe as much as possible and when you are ready to release drop one leg down and then the other and come back to child's pose with your arms in front or by your side.
  7. End this pose by putting your palms together overtop the back of the head.

Technique in pictures/animation


  • It helps to tone the spine and the abdominal organs.
  • It rightly intensifies through stretches in the spine and back.
  • It gives good movement to the hips and waists region.
  • It helps to maintain a good balance of the body.
  • It helps to reduce mental stress and physical strain.
  • It assists in giving immediate relief for back pain.
  • It stretches the hips and waist region.
  • It gives much strength to neck region.
  • It reduces different types of body pain.[1]

Related Asanas

Special requisites

Initial practice notes


External Links