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Sage Gheranda's Pose II
Gherandasana II
Gherandasana II pairs a bound lotus on one side with Padangustha Dhanurasana on the other, demanding spinal power and precision.
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How to Perform
- 1
Sit, place the right foot at the root of the left thigh, and lie back without disturbing the lotus leg.
- 2
Roll to the stomach and thread the right arm behind the back to hold the right big toe in Baddha Padmasana fashion.
- 3
Bend the left knee, catch the left big toe, and rotate the shoulder so elbow points upward.
- 4
Lift head, chest, and left leg, extending the left arm and leg vertically into Padangustha Dhanurasana.
- 5
Hold 15 seconds, then lower, unwind, and repeat with sides reversed.
Benefits
- Strengthens spine and shoulders while increasing flexibility.
- Stimulates abdominal organs and supports digestive health.
- Promotes calm focus through asymmetrical intensity.
Alignment Cues
- Lotus foot presses into thigh with ankle safe.
- Raised leg extends straight with knee locked.
- Shoulder blades draw toward spine as chest lifts.
- Neck lengthens without cranking back.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Knee injury, especially in lotus leg
- • Shoulder limitations that prevent binding
- • Pregnancy or recent abdominal surgery
Recommended Props
BlanketStrapBolster
Tags
AdvancedBackbendsGherandasana SeriesHipsLegsSpinal ExtensionSpineasana