Light on Yoga: The Bible of Modern Yoga

Yogasanas, Bandha and Kriya 381

7 · Stay in the pose from^10 to^15 seconds. Breathing will be fast.

8. Release the grip on the ankles, rest the crown of the head on the
   floor and interlock the fingers behind ' the head. Now with an exhalation
   5wing the legs up to Salamba Sirsasana I (Plate 190) and then lower
   them to the floor and relax or do Urdhva Dhanurasana (Plate 486) and
   perform Vipar1ta Chakrasana (Plates 488 to 499) or stand in Tadasana.

Effects

All the chakras are stimulated. The asana helps the adrenal glands to

function healthily. The rectum, kidneys, neck and eye muscles are

exercised.

181. Ma'Yfcfalasana Twenty-seven* (Plates 525 to 535)
     Mandala.. means a wheel, a ring, , circumference or orbit. Keeping the
     head and hands in Salamba S1r�asana I (Plate 190) circle round the head
     :lockwise and then anti-clockwise. The movements of your feet will
     then. form a circle,. ma�C;fala or orbit round your head which should
     remam stationary.

Technique

1. Perform Dwi Pada Vipar1ta Dandasana... (Plate 525)

525