Yogasanas, Bandha and Kriya 287minute. This is the first stage. In the beginning, try to get the balance
by doing the pose against a wall so that you do not topple over.
Gradually learn to stretch the spine and shoulders and to keep the
head up and after mastering the balance do the pose in the middle of
the room.
- After perfecting the first stage, when the balance is secured lift the
hands one by one from the floor, join the wrists and cupping the
palms, place them under the chin. The body is balanced in this second
stage of the posture only on the elbows. This is difficult, but by deter
mined and regular practice one can achieve it. This second stage is
known as the posture of repose: - Say anasana Fifteen* (Plate 358)
Effects
The posture develops the muscles of the shoulders and back. It tones
the spine and stretches the abdominal muscles.- Adho Mukha Vrk�asana Ten* (Plate 359)
Adho Mukha means having the face downwards. Vrk�a means a tree.
The pose is the fu ll arm balance in modem gymnastics.
Technique
I. Stand in Ta�asana. (Plate 1.) Bend forward and place the palms
on the floor about a foot away from a wall. The distance between
the palms should be the same as between the shoulders. Keep the
arms fully stretched.- Take the legs back and bend the knees. Exhale, swing the legs up
against the wall and balance. If the hands are kept far from the wall,
then when the legs are supported by the wall the curvature of the
spine will be great and will cause much strain. It will also be difficult
to balance if the hands are kept away from the wall. Stay in the pose
for a minute with normal breathing.
3· After learning to balance on the hands against the wall, take the
feet away from the wall. Then try the pose in the middle of the room.
Keep the legs fully stretched and the toes pointing up. Lift the head
as far up as you can. (Plate 359)Effects
The pose develops the body ha;�nniously. It strengthens the
shoulders, arms and wrists and expands the chest fully.