Light on Yoga: The Bible of Modern Yoga

Yogasanas, Bandha and Kriya r65

6. Then, clasp the feet with the hands and try to rest the chest on the
   floor. (Plate rsr.) Stay in this position from 30 to 6o seconds with normal
   breathing.

151

1· Inhale, raise the trunk off the floor (Plate 148) and release the hold

on the feet, bring them together and relax.

152

8. Hold the left foot with both hands, exhale and rest the chin on the
   left knee. (Plate r 52.) Inhale and raise the head and trunk. Now catch the
   right foot and with an exhalation rest the chin on the right knee. Inhale,
   raise the head and trunk, release the hands, bring the feet together and
   relax.

Effects

The asana stretches the hamstrings and helps the blood to circulate

properly in the pelvic region and keeps it healthy. It prevents the

development of hernia of which it can cure mild cases and relieves sciatic

pains. Since the asana controls and regularises the menstrual flow and

also stimulates the ovaries, it is a boon to women.