Te chnique
Yogasanas, Bandha and Kriya 341
r. Sit on the floor with the legs stretched straight in front. (Plate 77)
- Bend the right leg at the knee and bring the right foot beside the
right hip. The right leg will now be in Vi'rasana. (Plate 86)
3· Take the left leg to the left to widen the distance between the
thighs and bend it at the knee so that the left foot is near the right
knee. (Plate 453)
453
4· With the right hand catch the left foot. Turn the trunk to the
right and with an exhalation, turn the left foot up towards the chest,
keeping the left knee on the floor. Take a few breaths and with an
exhalation, draw the left foot up underneath the left armpit. The left
foot now rests like a crutch under the left armpit which the sole touches.
(Plate 454)
5· After taking a few breaths, exhale, move the left arm from the
shoulder round the left foot and bring it behind the back. (Plate 455.)
Move the right arm from the shoulder behind the back and clasp the
left forearm, turn the head to the left, raise the chin and gaze up.
(Plate 456)
- Stay in the pose for about 30 seconds with deep breathing.
