Light on Yoga: The Bible of Modern Yoga

Yogasanas, Bandha and Kriya^169

or the left palm with the right hand beyond the outstretched fe et and

keep the back concave. (Plate I 58.) Take a few deep breaths.

8. Exhale and rest the chin on the shins beyond the knees. (Plate 159)
   9· If position 8 also becomes easy, hold the right wrist with the left hand
   or the left wrist with the right hand and rest the chin on the shins beyond
   the knees. (Plate I 6o)

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IO. See that the back of the legs at the knee joints rests firmly on the
ground. In the initial stages the knees will be lifted off the floor. Tighten
the muscles at the back of the thighs and pull the trunk forward. Then
the back of the knee joints will rest on the floor.
I I. Try and stay in whichever of the above positions you can achieve
from I to 5 minutes, breathing evenly.

I2. Advanced pupils may extend the hand straight, rest the palms on

the floor, join the thumbs beyond the outstretched feet and rest the chin

on the shins beyond the knees. (Plate I6I.) Stay for a minute or two

with even breathing.

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