Mrudanga Bandha

General Benefits:

Strengthens the leg muscles. Increases the blood supply to and loosens the joints in the legs and hip.

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Benefits for Women:

Therapeutic Applications:

Reproductive problems, weak digestion.

Taking the Position:

In standing position, step the left leg out to the side, away from the right leg to a distance of a little more than hip width. Turn the toes outward as far as possible, keeping the heels in line with each other. Bend the knees a little as though you are going to sit down on a chair. Place the arms away from the waist and slightly forward. The arms are held in such a position as if they are holding a ball, which comes up to slightly below your waist. Breathe normally.

Releasing the Positions:

To release the asana, bring the arms back to the sides of the body. Straighten the knees. Point the toes forward. Step the left foot back to standing position.

Anatomical Focus:

Hips, lower back.

Anatomical Awareness:

Do's:

Step the feet apart about 1 to 1.5 feet. Keep the heels and toes in line. Keep the upper body upright, including the neck

Don'ts:

Lose balance. Lean the upper body forward or backward in order to balance the body.

Precautions & Contraindications:

People with knee joint injuries or stiff knees should perform the asana carefully and with less strain, under proper guidance.

Variations & Tips:

Bend the knees slightly more if it is difficult to turn the toes out completely.

Preparatory Poses:

Sankatasana

Follow-up Poses:

Position:

Standing