Blog-23 – Ganda Bherundasana

Meaning: Gandaa = Cheek or Face : Bherunda = Intense/ powerful/ fearful/ extreme/ terrible : Asana = Pose

What is Ganda Bherundasana?

Ganda Bherunda refers to a bird (like an eagle) which has two heads/ face and is believed to have or possess magical strength. This pose means Formidable Face pose which basically means it ends resting flat on your face with your feet straddling your head.

Demonstration Method- steps:

Step 1 – Start this pose with a neutral tabletop position with the toes curled under. Next shift the weight forward so the shoulders move beyond the wrists. Bring the elbows towards the upper ribs and rest the torso on the backside of the triceps. Place the chin down on a soft surface.

Breathing – Normal Breathing

Step 2 – Next lift one leg into the air for a breath and then release. Switch sides lifting the other leg into the air. Now take a breath and then release.

Breathing – Inhale while lifting the leg hold and then Exhale

Step 3 – Now whichever leg is comfortable lift it in the air and then bend the opposite knee to prep for kicking up and exploring the idea of balance. Try a few hops to feel the pressure into your chin and neck against the floor.

Breathing – Inhale while lifting the leg hold and then Exhale

Step 4 – Once you are ready to explore the full expression kick up and find the balance with the legs up and then start to bend the knees allowing the pendulum of the legs behind you to help you balance.

Breathing – Inhale while lifting the leg hold and then Exhale

Step 5 – Hold on to this pose as per your comfort. Breathe as much as possible and when you ready to release drop one leg down then the other and come back to child’s pose with your arms in front or by your side.

Breathing – Normal Breathing

Remain in the posture for 30 to 60 seconds.

Step 6 – End this pose by putting your palms together over the back of your head.

Breathing – Normal Breathing

Duration: 30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.

Benefits for children:

  1. It helps to tone the spine and abdominal organs.
  2. It rightly intensifies through stretches in the spine and back.
  3. It gives good movement to hips and waist region.
  4. It helps to maintain a good balance of the body.
  5. It helps to reduce mental stress and physical strain.
  6. It assists in giving immediate relief to back pain and reduces different type of body pain.
  7. It gives strength to the neck and better flexibility to shoulder region.
  8. It helps to improve the supply of blood to different glands which improves its functioning and increases vitality.
  9. It helps to stimulate the nerve centres and glands in the pelvic, chest and throat area.
  10. It stretches chest plus lungs and strengthens thighs.



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