370 Light on Yoga508(^509)
3· Exhale, stretch the spine still further back, bend the elbows and place
them on the floor. (Plate 5 I I)
4· Stretch the neck back and rest the crown of the head on the soles of
the feet. Contract the buttocks, lift up the pelvic region, stretch the
thighs and catch the ankles. (Plate 5I2)
5· Remain in this position as long as you can for about 6o seconds,
breathing rhythmically.