Light on Yoga: The Bible of Modern Yoga

414 Light on Yoga

577

7. Exhale, pull the feet to the floor on each side of the face near the
   temples and cheeks. (Plates 578.) The heels should touch the shoulders.
   Now press the toes down with the wrists and forearms. (Plate 579)

578

8. Interlock the fingers and place the palms on the floor by pressing
   the upper part of the feet with the wrists. (Plate 580.) This is the first
   stage.
   9· Stay in the pose for a few seconds. Due to the intense stretch of
   the spine and contraction of the abdomen, breathing will be very fast
   and laboured. Do not hold the breath.


9. Extend the arms straight sideways like the wings of a gliding bird
   and balance for a few seconds. (Plate 581.) This is the second stage
   which is more difficult than the first one.