Light on Yoga: The Bible of Modern Yoga

250 Light on Yoga

end by the crown of the head and at the other on the feet, hence the
name.

Technique

1. Lie flat on the back on the floor. (Plate 219.) Take a few deep
   breaths.


2. Bend the knees, widen the legs at the knees and bring the heels in
   towards the buttocks.

3· Keep the heels together and rest the outer sides firmly on the floor.

4· Bring the hands by the side of the head and, with an exhalation,

raise the trunk and arch the body up to rest the crown of the head on the

floor. (Plate 293.) Pull the head as far back as possible by stretching the

neck up and lifting the dorsal and lumbar regions of the back off the

floor.

293

5· Fold the arms across the chest and hold the left elbow with the right

hand and the right elbow with the left hand. (Plate 294.) Take 2 or 3

breaths.

294

6. Exhale, draw the hips up (Plate 295) and stretch out the legs until
   they are straight. (Plate 296.) Join the feet and press them firmly to the