248 Light on Yoga
290
5· Exhale, bend the right knee and return to the position described
m para. 2.
- Lower the head from the left palm and roll over on the back. (Plate
7· Repeat the pose on the other side for the same length of time and
then relax.
Effects
The pelvic region benefits from this exercise and the hamstring muscles
are properly toned. The asana also relieves backaches and prevents the
development of hernia.
r ro. Uuana Padasana Nine* (Plate 292)
Uttana means stretched out or lying on the back with the face up.
Pada means a leg.
Technique
I. Lie flat on the back, keeping the feet together and the knees tight.
(Plate 219.) Take 3 or 4 deep breaths.
- Exhale, raise the back off the floor and arch it up by stretching the
neck and moving the head back until the crown of the head rests on the
floor. (Plate 291.) If resting the crown on the floor proves diffi cult, bring
the hands by the side of the head, raise the neck and pull the head as far
back as possible by raising the dorsal and lumbar regions of the back
from the floor. Then rest the arms at the side. Take 2 or 3 breaths.
3· Stretch the back and with an exhalation lift the legs up until they are