Yogasanas, Bandha and Kriya I6Istraight. Remain in this position gazing at the outstretched right big toe
and take a few deep breaths.
5· Exhale, and bend forward. Rest the forehead, then the nose, next the
lips and lastly the chin on the right knee. (Plate 144.) While in this
position, keep both shoulders parallel to the floor and breathe normally.
Stay in the pose for about 30 seconds and see that the back of the entire
extended leg rests on the floor throughout.- Inhale, raise the head from the right knee (Plate I43), release the
hands, straighten the left leg and come to position I.
7· Repeat the pose on the other side for an equal length of time.
Effects
The fingers gain in strength by. the practice of this asana. In the pre
ceding asanas (namely, Janu Slr�asana (Plate 127), Ardha Baddha
Padma Paschimottanasana (Plate I 35) and Triang Mukhaikapada Paschi
mottanasana (Plate 139) the abdominal organs are made to contract by
gripping a leg with the hands. In this pose the hands do not hold the
legs. To bend forward and to rest the chin on the knee of the extended
leg the abdominal organs have to contract vigorously. This creates a
better circulation of blood round the abdominal organs and keeps them
healthy. In the beginning it is very difficult to bend forward at all after
gripping both hands behind the back, but it comes with practice. The
dorsal region of the spine i� also exercised in this pose.
Note. The four poses, Janu Slr�asana, Ardha Baddha Padma Paschimot
tanasana, Triang Mukhaikapada Paschimottanasana and Marlchyasana
I, are preparatory poses for the correct Paschimottanasana. (Plate 161.)
It is difficult for many to get a good grip on the feet in Paschimottanasana
(Plate 160) even after several attempts. These four asanas give one
sufficient elasticity in the back and legs so that one gradually achieves
the correct Paschimottanasana (Plate I6I) as described later. Once this
is done with ease, these four asanas can be practised once or twice a
week instead of daily.
65. Marzchyasana II Six* (Plates 146 and 147)
Technique- Sit on the floor, with the legs stretched straight in front. (Plate 77)
- Bend the left leg at the knee and place the left foot at the root of the
right thigh. The left heel should press the navel and the toes be stretched
and pointing. The left leg is now in half Padmasana.
3· Bend the right leg at the knee. Place the sole and heel of the right foot
flat on the floor. Keep the shin of the right leg perpendicular, so that