Other Names

Cowherd Posture, Goatherd Pose, Goraksha Asan, Gay-Raksha Asana


This asana is a minor variant of Bhadrasana.

How to reach the stretch

  • Sit in Dandasana position , fold your legs with knees as wide as possible and bring the feet in front of the groin.
  • Keep the soles of the feet opposed and touching each other.
  • Make sure you have your heels up and toes touching the ground.
  • Hold the ankles with your opposite hands and keep the body straight.
  • Close the eyes and concentrate on breathing or attain any of the gazing Mudras.

How to release the stretch


  • It prevents development of hernia, relieves sciatica, strengthens leg muscles and tones up the reproductive organs.
  • It improves concentration and helps relax the mind.


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