292 Light on Yoga
368
the feet place the left foot over the right one. This will develop the legs
evenly.IO. Inhale, lift the head and release the hands and fe et; stretch the
legs out straight, recline on the floor and relax.I I. Breathe normally throughout the three stages described above.
Effects
This pose is sacred to a yogi. While describing the qualities of a
sthita-prajfia (one who is stable of mind) to Arjuna, the Blessed Lord
says: 'When, again as a tortoise draws its limbs in on all sides, he
withdraws his senses from the objects of sense, and then his under
standing is well-poised.' (Bhagavad Gftii, second discourse, verse 58.)
In this pose the limbs are withdrawn and the body resembles a
tortoise. The mind becomes calm and composed and one develops
equanimity whether in sorrow or in joy. It will gradually become free
from anxiety amid pains and indifferent amid pleasures, while the
emotions of passion, fear and anger will loosen their hold upon the
mind.
On the purely physical level the effects are also great. It tones the
spine, activates the abdominal organs and keeps one energetic and
healthy. It soothes the nerves of the brain and after completing it one
feels refreshed as though one had woken up from a long undisturbed
sleep.
This as ana prepares the aspirant for the fifth stage of yogic practices,
namely, Pratyahara (withdrawal of the senses from outside objects).
,
I35· Eka Piida Sfr�iisana Fifteen* (Plate 37I)
Eka means one. Pada means a leg or a foot. S'ir�a means the head.
Te chnique- Sit on the floor with the legs stretched straight in front. (Plate 77)