Light on Yoga: The Bible of Modern Yoga

536

Technique

Y ogasanas, Bandha and Kriya^387

537

1. Stand in Ta�Hisana. (Plate 1.) Bend forward and place the palms on
   the floor. The distance between them should be the same as that between
   the shoulders. Keep the arms fully stretched.


2. Lift the legs and bend the knees. Exhale, swing the trunk and legs
   up vertically and balance on the hands. Lift the neck and head as high
   as possible above the floor. This is Adho Mukha Vrk�asana. (Plate 359)

3· After securing the balance, exhale, bend the knees, stretch the spine

and chest and lower the feet till the heels rest on the crown of the head.

Keep the toes pointing. When balancing try to keep the knees and ankles

joined. The shins should be perpendicular to the head and the arms to

the floor. The shins and arms should be parallel to each other. (Plate

538)

4· It is extremely difficult to balance in this pose, which is much harder
to perform than doing it as described earlier in Piilcha Mayiirasana.
(Plate 537)
5· It requires tremendous strength of the wrists and determined and
continued effort to master this as ana. Breathing will be fast and laboured
because the neck, shoulders, chest and spine are extended and the