Light on Yoga: The Bible of Modern Yoga

Yogasanas, Bandha and Kriya 345

4· Hold this position and move the hands, so that the palms rest on
the back of the hips. (Plate 460)

5· Lift the body off the floor with the help of the hands and move the

hips forward (Plate 461), simultaneously turning the feet and the

knees to push the heels forward without moving. (Plates^462 and 463)

(^462 463)

6. Rest the body on the toes and knees and hold the pose from 30
   to 6o seconds with deep breathing.