194 Light on Yoga
197- Fold the arms in front of the chest and catch the right upper arm
near the elbow joint with the left hand. Similarly catch the left upper
arm with the right hand.
3· Rest the elbows and the folded forearms on the blanket. Bend
forward and place the crown of the head on the blanket just beyond
the folded forearms. The forehead will be just behind the locked
forearms.
4· Raise the knees from the floor and stretch the legs out straight.
5· After securing the weight on the head and elbows, press the fore
arms down, exhale, gently push the trunk slightly back without losing
the hand grip and pull the legs up off the floor. (Plate 198)