Light on Yoga: The Bible of Modern Yoga

Y ogasanas, Bandha and Kriya 337

3· Exhale, pull the trunk up, raise the head off the floor and stretch the

neck forward. Try to keep the body parallel to the floor and do not

rest any part of it on the left elbow. (Plates^446 and 447)

446

447

4· Stay in this position for 10 to 20 seconds with full extension of the
spine and of the stretched left leg. Try to breathe normally. This is a
difficult balancing pose.

5· Bend the left leg and rest the head on the floor. Exhale, and

return to Salamba Si'rsasana. II.

6. Repeat the asana on the left side for the same length of time, keep­
   ing the right leg stretched straight in the air parallel to the floor.


7. Go back to Salamba Si'r�asana II, lower the legs to the floor and
   rest. Advanced pupils may perform Urdhva Dhanurasana (Plate 486)
   and stand up in Ta<;�asana. (Plate 1.) When one has mastered Viparita