36. Bhekasana

Bheka means frog so named because the action in this asana looks like a frog.

Following are the steps to perform 'Bhekasana'

Lie upside down with your face towards the floor and stretch your legs and stretch your arms backwards.

Exhale, Bend the knees and bring the heel towards the hips, Grab the calf of the right foot with the right hand Grab the calf of the left foot with the left hand. 

Exhale twice. Exhale, Lift the head and torso off the ground and look up.

Now bend the arms in such a way that the palms touch the upper part of the feet and keep the toes and fingers pointed towards the head. 

Extend the arms downwards and bring the toes and heels closer to the floor Keep the arms perpendicular to the floor from the wrists to the elbows. 

Knees and ankles become flexible so that the heels are able to touch the floor.

Stay in this position for 15 to 30 seconds but do not hold your breath. 

Exhale Release the palms from the feet Extend the legs Relax.

Benefits of 'Bhekasana'

The abdominal muscles are improved as they are pressed into the floor in this asana.

Knees become strong and gout or rheumatism disappears.

If there is any internal displacement in the knee joint, it is also corrected by this asana.

Due to the pressure of the hand on the foot, the flatness of the sole disappears and the proper arch is formed in it.

Ankles become strong.

Due to this asana, the knots in the heels disappear.

Continuous practice of this asana reduces the stiffness of the heels and makes them soft.

Bone spurs heal.