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Asana name: Drum Pose

Sanskrit name: Mrudanga Bandha

Meaning: Drum Pose

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


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.


Step 1


Step 2


Step 3


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.