Light on Yoga: The Bible of Modern Yoga

Yogasanas, Bandha and Kriya 257

I 1. Unclasp the hands at the back and turn the trunk back to its original
position. Lower the bent leg and extend it fully on the floor.

12. Then repeat the pose on the other side. This time bend the right
    knee and place the right fo ot firmly on the floor so that the right heel
    touches the perineum and the inner side of the right foot touches the
    outstretched left thigh. Turn the trunk about 90 degrees to the right so
    that the left armpit touches the bent right knee. With an exhalation,
    twist the left arm round the right knee and bring the left hand to the
    back of the waist. Then throw the right arm behind the back from the
    shoulder and flexing the right elbow, bring the right hand to the left hand
    and clasp them. Turn still more to the right and gaze at either the toes
    of the outstretched left leg or over the right shoulder. Stay on this side
    also for the same length of time. Unclasp the hands, turn the trunk back
    to normal, stretch the right leg on the floor and relax.

Effects

By the regular practice of this asana, splitting backaches, lumbago and

pains in the hips disappear rapidly. The liver and the spleen are con­

tracted and so are toned and cease to be sluggish. The muscles of the

neck gain power. Sprains in the shoulder and displacement of the

shoulder joints are relieved and the shoulder movements become free.

The intestines also benefit from this asana. Its effects will be less on

lean persons, for whom there are better poses described later. It also

helps to reduce the size of the abdomen.

I 15. Marichya.sana IV Eleven* (Plate 305)

This variation combines the movements of Marlchyasana II (Plate I46)

and Marlchyasana III. (Plate 303)

Technique

I. Sit on the floor with legs stretched straight in front. (Plate 77)

2. Bend the right leg at the knee and place the right foot at the root
   of the left thigh. The right heel should press against the navel and the
   toes should be stretched and pointing. The right leg is now in half
   Padmasana.

3· Bend the left leg at the knee, place the sole and heel of the left foot

flat on the floor. Keep the shin perpendicular to the floor so that the

left thigh and the calf touch each other and the left heel touches the

permeum.

4· With an exhalation, turn the spine about 90 degrees to the left, so

that the right armpit touches the outer side of the left thigh.