Y ogasan.as, Ban.dha and Krt'ya 203- 5· Stay in S1r�asana for some time and then exhale, lower the left leg
sideways to the floor until it rests in line with the head. Maintain the
J?OSe for the same length of time here also. Then exhale, and return to
S1rsasana..
- Do not bend the knees while lowering or raising the legs or you will
lose balance.
Effects
This asana makes the neck, abdominal walls and thighs powerful. It
tones and strengthens the intestines and the spine.-.
84. Urdhva Padmasana in. Sir�asana Six* (Plate 211)
Urdhva means above or high. Padmasana (Plate 104) is the lotus pose
described earlier. In this variation, Padmasana is done in the head stand.
Technique- This pose is �o be done after the Eka Pada (Plates 208 and 209) and
Padvaika Pada S1rsasanas. • (Plate 21 o.) After completing these two posi-
tions cross the legs as in Padmasana. First place the right foot over the
left thigh and the left foot over the right thigh. - Press the knees closer to each other and stretch the thighs up vertic
ally. (Plate 211)
3· Hold this position for half a minute with deep and even breaths.
Then, exhale and extend the thighs as far back as possible. (Plate 212)
- 4· Uncross the legs and return to S1r�asana. Now cross the legs the other
way, first placing the left foot over the right thigh and then the right
foot over the left thigh. Stay like this also for half a minute and then
extend the thighs back.
5· While stretching the thighs up do not change the position of the head
or the neck.
Effects
This posture gives an extra pull to the dorsal region, the ribs and the
pelvic region. Consequently, the chest is fully expanded and blood
circulates properly in the pelvic region. To give an added stretch, one
can perform the pose by giving the trunk a lateral twist while doing
the head stand. This is called:- Par5va Urdhva Padmasana in Sfr� asan.a Seven* (Plates 213 to 216)
(Parsva means flank.)