Vidhunanasana

Description

Vidhunanasana: Asana

Asana Type: Seated

Pramana

Āpta Pramāṇa - आप्त प्रमाण

Hatharatnavali III 71

गुल्फस्थितौ पादमेकं प्रसार्य तत्पादाग्रम् सम्स्पृशेत्तत्करेण​ गुल्फं चान्यमं धारयेत्तत्करेण धूनं पीठं चाभ्यसेच्चोभयत्र​

"gulphasthitau pädamekaà prasärya tatpädägraà saàspåçettatkareëa ॥ gulphaà cänyaà dhärayettatkareëa dhünaà péöhaà cäbhyaseccobhayatra ॥71॥"

Translation

By sitting on one heel, stretch the other leg forward and touch its toes with the respective hand. The other heel is held with the other hand. This is dhuna-pitha, which should be practiced on both the sides. 71

Instruction

1. Sit on one heel with the foot upright.

2. Stretch other leg forward, toes pointing up.

3. Catch the toes of the extended leg with the respective hand.

4. Keep the other hand on the respective heel.

5. Repeat on the other side. "

Benefits

Strengthens the ankles, feet, legs and gluteals. Improves balance, stability, focus and concentration.