(HMY IV- 132)


Translation: When the buttocks touch the heals, it is called Utkatikāsana, but when the heals do not touch the ground, it is Goddhikāsana. Encycl. SnS, AHAI-p12, YP-XV, 70-71 HMY- IV.132 One sits on ground with knees folded an projected forward. Heels and toes touch the ground. When heels are raised and one sits only on the toes, it is called Goddhikāsana.


  • Strengthens the toes, ankles, thighs, abdominals and back
  • Improves digestion and elimination
  • Improves concentration and focus
  • Energizes the mind and body
  • Relieves anxiety, stress and depression
  • Stimulates Kundalini energy
  • Adi mudra increases oxygen to the brain, increases lung capacity, relaxes nervous system and reduces snoring