Light on Yoga: The Bible of Modern Yoga

Yogasanas, Bandha and Kriya 323

the left thigh and then the left foot at the root of the right thigh. (Plate
41 3·) After securing steadiness, exhale, turn the trunk to the right (Plate
420) and lower the legs so that the left thigh rests on the back of the
upper right arm. (Plate 421.) Secure this position and balance for some

time with even but fast breathing due to the lateral twist of the trunk.

420 42!

3· The pose is a difficult one, the hardest part being to place the thigh

on the opposite hand. In the beginning one finds it difficult to balance

while securing the proper placing of the thigh and one often sits down

on the floor with a hard bump.

4· Exhale, press the hands firmly on the ground, raise the head from

the floor (Plate 422) and pull the trunk. (Plate 423.) Stretch and

straighten the arms and lift up the buttocks. Extend the neck fo rwards

and hold the head up as high as possible. (Plate 424)

5· This is the final position. Balance the body on the hands for a few

seconds as long as you can. Greater strain will be felt on the left arm

which is apparently free.

6. Exhale, , bend the elbows, lower the head to the floor and go up
   again to Sfr�asana II. Then release the foot lock of Padmasana.
   ,
   7· Rest for a while in Sfrsasana. Move into Padmasana again, this
   time by placing first the left foot at the root of the right thigh and
   then the right foot at the root of the left thigh. Then repeat the pose
   on the left side. (Plate 425.) Here the right thigh will rest on the back