Light on Yoga: The Bible of Modern Yoga

(^266) Light on Yoga

8. Inhale, raise the head from the floor and return to position 5·
   9· Release the hands and rest on the floor.

Effects

The asana tones the abdominal organs and relieves backaches.

r r8. Malasana II Two* (Plate 322)

r. Squat on the haunches with the feet together. The soles and heels

should rest completely on the floor. Raise the seat from the floor and

balance. (Plate 317)

2. Widen the thighs and knees and move the trunk forward until the
   armpits extend beyond the knees.
   3· Bend forward and catch the back part of the ankles.
   4· After gripping the ankles, exhale and move the head down to the
   toes and rest the forehead on them. (Plate 322)

322

5· Maintain the pose for about a minute breathing normally.

6. Inhale, raise the head, release the ankle grip and relax on the floor.

Effects

By doing this posture the abdominal organs are exercised and gain
strength. Ladies suffering from severe pain in the back during the
menstrual period will obtain relief in this pose and the back will feel
soothed.