(^23) I
232
Yogasanas, Bandha and Kriya^211
and place the palms on the back of the ribs, resting the shoulders well
on thl! floor. (Plate 232)
- Utilise the palm pressure and raise the trunk and legs up vertically
as in Plate 233 so that the breast-bone presses the chin to form a firm
chinlock. The contraction of the throat and pressing the chin against
the breast-bone to form a firm chinlock is known as Jalandhara Bandha.
Remember to bring the chest forward to touch the chin and not to bring
the chin towards the chest. If the latter is done, the spine is not
stretched completely and the full effect of this asana will not be felt. - Only the back of the head and neck, the shoulders and the upper
portion of the arms up to the elbows should rest well on the floor. The
remainder of the body should be in one straight line, perpendicular to
the floor. This is the final position. (Side view: Plate 234)
8. In the beginning, there is a tendency for the legs to swing out of
the perpendicular. To correct this, tighten the back thigh muscles and
stretch up vertically.
9· The elbows should not be placed wider than the shoulders. Try