Yogiisanas, Bandha and Kriyli 187- The whole weight of the body should be borne on the head alone
and not on the forearms and hands. The forearms and hands are to
be used only for support to check any loss of balance. In a good pose
you feel a circle, about the size of an Indian rupee, of the head in
contact with the blanket on the floor.
3· The back of the head, the trunk, the back of the thighs and the
heels should be in a line perpendicular to the floor and not inclined
to one side. The throat, chin and breast-bone should be in one line,
otherwise the head will tilt to one side or move forward. As regards
the interlocked hands behind the head, the palms should not be stuck
into the head. The upper and the lower sides of the palms should be
in a line, otherwise the crown of the head will not rest on the floor
correctly.4· The elbows and the shoulders should be in a line and the elbows
should not be widened. The shoulders should be kept as high above
the floor as possible by moving them up and stretching them sideways.
In order to learn the correct shoulder stretch, release the interlocked
fingers and remove the hands from behind the head and widen the
wrists from the forearms, keeping the elbows stationary. Place the wrists
on the floor with the palms facing up, touch the shoulders with the
fingers, keeping the wrists on the floor and maintain the balance. (Plate
191.) This will not only improve the balance but also prepare you for
the other Sir�asana poses described later.
191