Light on Yoga: The Bible of Modern Yoga

26!

Yogiisanas, Bandha and Kriya 231

3· Stay in this pose from 20 to 30 seconds with deep and even

breathing.

4· To increase the stretch, perform the pose by giving the trunk a

lateral twist following the technique of Parsva Sarvangasana. (Plate

2 54·) This is called:

101. Piirsva Urdhva Padmiisana in Sarviingiisana Seven* (Plates 262 to

265)

(Parsva means flank.)

5· Stay on each side for 10 to 15 seconds with normal breathing.

6. Exhale, come back to Urdhva Padmasana and rest awhile.
   7· Now, with an exhalation arch the trunk back (Plate 266) following
   the technique of Setu Bandha Sarvangasana. (Plate 259.) Gradually
   stretch the thighs back until the knees rest on the floor forming a bridge
   over the hands. This is called:


7. Uttana Padma Mayurasana Twenty-five* (Plate 267)
   Uttana means an intense stretch, padma is a lotus and mayura a
   peacock.