208 Light on Yoga
223 224
- Exhale and stretch the legs straight with the toes pointing up. (Front
view: Plate 223. Back view : Plate 224)
1· Stay in this position for 5 minutes with even breathing.
- Exhale, gradually slide down, release the hands, lie flat and relax.
9· If you cannot do the asana without support use a stool and follow
the technique. See Plate 225.
Technique for advanced pupils
I. Lie flat on the back on the carpet.
- Keep the legs stretched out, tightened at the knees. Place the hands
by the side of the legs, palms down. (Plate 219)
3· Take a few deep breaths. Exhale slowly and at the same time raise
both legs together and bring them at a right angle to the body as in
Plates 226, 227 and 228. Remain in this position and inhale, keeping the
legs steady.
4· Exhale, again raise the legs further up by lifting the hips and back
from the floor, pressing the palms gently against the floor as in Plates
229, 230 and 231.
5· When the whole trunk is raised off the ground, bend the elbows
