Yogasanas, Bandha and Kriya 317- Exhale, bend the knees and lower the legs so that the thighs touch
the stomach and chest.
3· Place the right knee on the back of the upper right arm as near the
armpit as possible, then the left knee similarly on the left arm. The fe et
should be kept together. (Plate 407.) Secure this position and balance
with even breathing.
4084· Exhale, pull the trunk up and raise the head off the floor. (Plate 408.)
Stretch and straighten the arms and raise the buttocks. (Plate 409.)
Extend the neck and keep the head as high as possible. (Plate 410)
- Balance in this position on the hands for a few seconds by tightening
the muscles in the region of the diaphragm. Try to breathe normally.
. - Exhale, rest the head on the floor and go back to Salamba Slr�asana
II. Then Jower the legs to the floor and rest. Advanced pupils may
perform Urdhva _Dhanurasana (Plate 486) by dropping the legs back
after going up in Sfr�asana II and then standing up straight in Ta9asana.
(Plate I.) After one has mastered Viparit� Chakrasana (Plates 488 to 499)
it is a soothing exercise after practising Urdhva Dhanurasana.
Effects
This asana strengthens the arms and abdominal organs since the latter
are contracted.