178 Light on Yoga
(^173)
4· Hold this position from^15 to^20 seconds with normal breathing.
This is the first movement.
5· Now exhale and stretch the left leg up vertically. (Plate 174.) Take
a breath. Exhale, draw the leg further back until it touches the left
ear. (Plate 175 .) Continue to grip the toes of both feet and fully extend
both legs. Do not bend them at the knees. It takes some time to learn
to balance in this second movement. Remain in this position from 10
to I 5 seconds, breathing normally.
(^174)
- Exhale, bend the left leg at the knee and bring the left heel to the
left ear as in position 3 above. (Plate 173.) Then lower the left leg
to the floor and keep both legs stretched on the floor. (Plate 153)