This asana is also called ‘Suptagorakshasana’. Japa, Pranayama, Dhyana (Meditation) and other activities can be performed easily in this asana. This can be performed in two
different postures.


Technique (Posture 1) : Bend the right leg at the knee and join the heel in front of the right side of the genitals. ihlilarly, bend the left leg at the knee and join the heel in front of the left side of the genitals. Let the soles touch each other. Then lie flat on the back. Now, lie in such a way as the heels do not touch the part close to the genitals. While performing this exercise, the soles of both the feet should be in constant touch with each other. Now, spread the arm sideways and place the hands on the thighs and press the
down quite gently. Both the arms should remain straight. Do this exercise for thirty seconds in the beginning and gradually increase the time to maximum of fifteen minutes.


Technique (Posture 2) : First practise Suptabhadrasana as shown in technique 1. Then close the hands
interlocking the fingers of both the hands. Raise the head, t neck and the shoulders. Slide the interlocked hands over the soles and stretch the heels pressing the thighs. Now, straighten both the hands and allow the body to relax. Those who find ‘ 13addhahastapadmasana’ difficult to perform should practise this asana. Practise this asana for thirty seconds at the beginning. Gradually, increase the time to maximum of thr

Advantages :

(1) This asana stimulates the blood circulation with the result that the internal glands function properly.
(2) It strengthens the heart. The heart beats norm even if one works strenuously.

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