Light on Yoga: The Bible of Modern Yoga

Yogiisanas, Bandha and Kriya 201

knees and stretch the muscles at the back of the thighs of both the legs.

Also tighten the muscles of the lower median portion of the abdomen.

4· The knees and toes of both legs should be in a line and should not

tilt sideways.

(^208 209)
5· Stay in the pose from 10 to 20 ' seconds with deep breathing. Exhale,
and lift the right leg up to Sir�asana.
.

6. After staying in Sir�asana for some time, lower the left leg to the
   floor (Front view: Plate 209) and after kec:ping it on the floor for the
   same length of time, exhale and go back to Si'r�asana.

7· While lowering and raising the legs, keep them straight and do not
bend at the knees. If the knees are bent one loses the head balance.

Effects

This is a difficult pose, so it may not be possible to touch the floor in

the beginning. Gradually as the legs become more elastic and the back

gets stronger, the legs will touch and then rest on the floor without loss

of the head balance. This asana strengthens the neck and also the

abdominal walls. The abdominal organs are contracted and made to

function well.