Light on Yoga: The Bible of Modern Yoga

400 Light on Yoga

knees. The legs from the knees to the toes and the extended arms over

the head resemble the tightly drawn bow-string.

The posture is given below in three movements.

Te chnique

I. Lie fiat on the floor on the stomach, face downwards.

2. Put the palms on the floor on either side of the chest. Press them
   down and straightening the arms, raise the head and trunk off the
   floor as in Bhujangasana I. (Plate 73.) Bend the knees and lift the
   feet up. Exhale, move the feet and head closer to each other and try
   to touch the head with the feet. (Plate 552)

3· Place one foot over the other. Then, putting greater weight on the

hand on one side, lift the other hand off the floor. With a fast and

deep exhalation stretch the lifted arm from the shoulder over the head

and catch the toes. (Plate 553.) Now lift the other hand off the floor

with an exhalation and also grasp the toes. Maintain a firm grip on the

toes and with the right hand catch the right big toe tightly and hold

the left one with the left hand. (Plate 554.) Take a few breaths.

553

4· Hold the feet firmly, otherwise they will slip from the hands. Then

with an exhalation stretch the arms and the legs as high as you can

above the head. Try to straighten the arms at the elbows. This is the

first movement. (Plate 555.) Hold the pose for about 15 seconds.

5· Maintaining the grip on the toes, now bend the elbows and pull the

feet down until the heels rest on the head. Gradually increase the

tension so that the heels rest first on the forehead, then on the eyes