Light on Yoga: The Bible of Modern Yoga

90 Light on Yoga

2. Exhale, bend forward and hold the big toes between the thumbs
   and the first two fingers, so that the palms face each other. Hold them
   tight. (Plate 43)

(^43 44)

3. Keep the head up, stretch the diaphragm towards the chest and
   make the back as concave as possible. Instead of stretching down
   from the shoulders, bend forward from the pelvic region to get the
   concave shape of the back from the coccyx.

4· Keep the legs stiff and do not slacken the grip at the knees and
toes. Stretch the shoulder-blades also. Take one or two breaths in
this position.

5· Now exhale, and bring the head in between the knees by tighten­

ing the knees and pulling the toes without lifting them off the floor.

(Plate 44.) Remain in this pose for about 20 seconds, maintaining

normal breathing.

6. Inhale, come to position 2 (Plate 43), release the toes and stand up.
   Return to Ta<;iasana. (Plate I)