Light on Yoga: The Bible of Modern Yoga

(^378) Light on Yoga

6. Advanced ' pupils may, with an exhalation, swing both the legs up to
   Salamba Sfrsasana I (Plate 190), then lower them to the floor and relax
   or perform Urdhva Dhanurasana (Plate 486) and stand up in Ta�asana
   (Plate r) or move into Vipari'ta Chakdisana. (Plates^488 to 499)

Effects

The pose tones the S('ine and expands the chest fully. Coupled with

this are the effects of Si"r�asana. (Plate 190.) This exhilarating pose also

soothes the mind.

179. Eka Pada Viparzta Dandasana II Twenty-nine* (Plate 523)
     This is a more strenuous version of the earlier as ana.

Technique

1. Perform Dwi Pada Vipari'ta Dal).<;iasana. (Plate 516 )


2. Move both fe et towards the head.

3· Release the fingers, spread the wrists and rest the palms on the floor.

4· With an exhalation, raise the head off the floor, extend the neck

towards the legs and bring the right leg nearer to the hands.

5· Catch the right ankle with both hands and keep the entire foot on

the floor. (Plate 522)

522

6. When the grip on the ankle is firm, exhale and lift the left leg up
   vertically by stretching the shoulders up and extending the spine. Keep
   the leg up taut at the knee. (Plate 523)