Light on Yoga: The Bible of Modern Yoga

Y ogezsanas, Bandha and Kriya 285

3· Bend the elbows and keep the forearms together. Rest the dia­

phragm on the elbows and the chest on the back of the upper arms.

4· Stretch the legs straight one by one and keep them together.

5· Exhale, swing the trunk forward, bear the body weight on the

wrists and hands, raise the legs from the floor and keep them stretched

straight with the feet together and parallel to the floor. (Plate 356)

356

6. Balance in this position without holding your breath as long as you
   can. The forearms will not remain perpendicular to the floor due to the
   greater pressure on the wrists as a result of the position of the hands.
   It is harder to balance in Hrup.sasana than in Mayiirasana. As the
   diaphragm is being pressed, breathing will be hard and laboured. 'l'he
   forearms do not bear the weight of the body as in Mayiirasana.
   7. Exhale and rest the head and toes on the floor. Place the knees on
   the floor by the side of the hands, take the weight of the body off the
   elbows, raise the hands and the head from the floor and relax.

Effects

This asana tones the abdominal region of the body, because due to
the pressure of the elbows against the abdominal aorta, blood circulates
properly in the abdominal organs. This improves digestive power and
prevents the accumulation of toxins in the system. It develops and
strengthens the elbows, forearms and wrists.

130. Pi'nchii Mayurasana Twelve* (Plate 357)
     Pincha means the chin or a feather. Mayiira means a peacock. At the
     approach of the rainy season peacocks dance. When they start they
     lift up their trailing tail feathers and spread them to form fa ns. In this
     posture, the trunk and legs are lifted off the floor and the body is
     balanced on the forearms and palms. The pose resembles that of a
     peacock starting his dance.