Light on Yoga: The Bible of Modern Yoga

162 Light on Yoga

the right thigh and the right calf touch each other and the right heel

touches the perineum.

(^4) · Bend slightly forward, stretch the right shoulder forward until the
right armpit touches the perpendicular right shin. With an exhalation,
curl the right arm round the right shin and thigh, bend the right elbow
and turn the right forearm behind the back at the level of the waist.
Then move the left hand behind the back and clasp the right hand with
the left at the wrist. (Plate 145)
145
5· Stretch the spine up and hold this position for a few seconds, breath­
ing deeply.

6. Exhale, move the trunk and head forward and rest the head on the
   bent left knee. Then extend the neck and rest the chin on the left knee.
   (Plates 146 and 147.) Repeat this movement three or four times, inhaling
   while coming up and exhaling while going down.
   7· Inhale, move the head and trunk up, release the hands, straighten
   the legs, and then repeat the pose on the other side for the same length
   of time.

Effects

As this pose is an intensified form of Mar1chyasana I (Plate 144), its

effects are greater. The heel at the navel puts extra pressure on the

abdomen so that the abdominal organs are toned better and grow

stronger and digestive power increases.