Yogasanas, Bandha and Kriya 417aretch in this pose is more intense than in Ga��a Bheru��asana (Plates(^580) and 581) and the movements are converse to those in Halasana.
(Plate 241)
Technique
r. Fold a blanket on the floor and lie on it full length on the stomach,
face down. Stretch the neck and rest the chin firmly on the blanket,
otherwise it will scrape.
- Bend the elbows and place the palms by the chest, fingers pointing
to the head.
3· Exhale, bend, lift the knees and move the feet towards the chest,
which will be lifted slightly off the floor. (Plate 571)4· Take a few breaths and then with an exhalation, kick the legs up in
the air, stretch the body up and balance (Plate 572), taking the weight
of the body on the chin, neck, shoulders, elbows and wrists. Try to
breathe normally.5· Exhale, bend the knees (Plate 573), lower the legs and move the
feet over and beyond the head until the toes rest on the floor. (Plate
582.) Stretch the feet as far as you can from the head and try to
straighten the legs as much as possible. Stretch the arms back, palms
down. (Plate 584)- Stay for a few seconds in the asana, which now appears to be the
converse pose of Halasana. (Plate 241.) Due to the intense stretch of
the spine and pressure on the abdomen, breathing will be very fast
and laboured, so do not hold the breath.
7· Bend the elbows and widen the arms. Bring the hands near the
shoulders and place the palms on the floor. Bend the knees, bring the
feet closer to the head (Plate 582), roll the body over the chin (Plate
583) and perform Urdhva Dhanurasana. (Plate 486.) Stand up in