Basic SittingAdvanced
Gheranda's Pose I
Gherandasana I
Gherandasana I blends Bhekasana and Padangustha Dhanurasana, lifting one side like bow pose while the other presses heel toward hip.
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How to Perform
- 1
Lie prone with legs extended and arms alongside the torso.
- 2
Bend the left knee, catch the sole with the left hand, and rotate the palm to press the foot toward the floor in Bhekasana.
- 3
Bend the right knee, hook the right big toe with the right hand, and turn the elbow skyward.
- 4
Lift the head, chest, and right leg as you straighten the right arm vertically, keeping the left heel pressing down.
- 5
Hold 15–20 seconds, then reverse the movements and repeat on the opposite side.
Benefits
- Extends every vertebra and keeps the spine elastic.
- Strengthens shoulders while relieving stiffness.
- Massages abdominal organs and improves digestion.
Alignment Cues
- Grounded thigh rotates inward to protect the knee.
- Lifting arm stacks elbow over shoulder as foot rises.
- Neck lengthens with gaze forward.
- Abdomen presses into mat to distribute the arch.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Serious spinal injury
- • Shoulder or knee instability
- • Pregnancy
Recommended Props
BlanketBolsterStrap