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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:

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.

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:

Follow-up Poses: