394 Light on Yoga- Bend the left leg at the knee so that the toes point back and touch the
floor by the left buttock. The inner side of the left calf should touch
the outer side of the left thigh and the left knee should be kept on the
floor. The left leg will not be in V:frasana. (Plate 89)
3· Take the right leg back and rest its entire length straight on the floor.
4· Place the palms on the floor. Exhale, bend the right knee and take
the right foot up near the head. The right shin from knee to ankle should
be perpendicular to the floor and to get this position, tighten the muscles
of the right thigh. Take a few breaths.5· Exhale, stretch the spine and neck, throw the head back and taking
the arms one by one over the head grip the right foot and rest the head
on it. (Plate 546.) Balance for about I 5 seconds and try to breathe
normally.- Release the grip on the right ankle and straighten the legs.
7· Repeat the pose for the same length of time on the other side. Now
the right leg will be in Virasana and the head will rest on the left foot
which will be caught by both hands taken over the head.
I 88. Eka Piida Riijakapotiisana IV Forty* (Plate 547)Technique
r. Kneel on the floor and place the palms on either side of the body on
the floor. Lift the knees up. Bring the right leg forward and the left leg
back and stretch both legs straight with an exhalation. The back of the
leg in front and the front of the leg in the rear should touch the floor.