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Bhekasana
The word 'Bheka' would mean a frog. This asana when done resembles a frog and hence the name 'Bhekasana'. It is also called 'Mandukasana' which has different variations.
1.
Lie
on
your
stomach
on
the
floor
and
have
the
arms
stretched
back.
2.
Breathe
out
and
bend
the
knees
to
move
the
heels
towards
the
hips.
3.
Hold
the
sole
of
the
right
foot
with
the
right
hand
and
the
left
with
the
left
hand.
4.
Take
two
breathes
and
exhale
5.
Lift
the
head
and
trunk
from
the
floor
and
look
up.
6.
Turn
the
hands
now
with
the
palms
touching
the
upper
part
of
the
feet,
with
toes
and
fingers
pointing
to
the
head.
Push
the
hands
a
bit
further
down
to
get
the
toes
and
heels
closer
to
the
floor.
7.
Have
the
arms
from
the
wrists
to
the
elbows
perpendicular.
8.
Stay
in
this
pose
for
about
15
to
30
seconds
without
holding
the
breath.
9.
Exhale
and
release
the
palms
from
the
feet
to
stretch
your
legs
and
relax.
Benefits
As the body is pressed against the floor the abdominal organs are benefited. This asana is actually a blessing to the heels and the knees. This asana also relieves pain in the knee joints due to Rheumatism and gout. The pressure on the feet with the hands creates an arc and cures flat feet. This pose relieves pain in the heels and also the knees if there are any derangement in the knee joints. It also cures calcaneal spurs in the heels and continuous practice of the pose brings softness to the heels.
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