Light on Yoga: The Bible of Modern Yoga

104 Light on Yoga

Effects

The sideways roll in this posture massages the abdominal organs by

pressing them against the floor.

29. Chaturanga DarJ4osana One* (Plate 67)
    Chatur means four. Ailga means a limb or a part thereof. Dat:lc;ia means
    a staff. Lie flat on the floor, face down and take the weight of the body
    on the palms and toes, exhale and keep the body parallel to the floor,
    stiff as a staff. The four limbs supporting the body are the hands and
    feet. The pose is similar to dips in western gymnastics.

Technique

1. Lie flat on the floor, face downwards.


2. Bend the elbows and place the palms by the side of the chest. Keep
   the feet about a foot apart.

3· With an exhalation, raise the whole body a few inches above the floor,

balancing it on the hands and the toes. (Plate 66.) Keep the body stiff

as a staff, parallel to the floor from head to heel and the knees taut. Stay

for some time with normal breathing.

66

4· Then gradually extend the whole body forward so that the feet rest on

the upper portion of the toes on the floor. (Plate 67)

5· Stay in the pose for about 30 seconds with normal or deep breathing.

The movement may be repeated several times. Then relax on the floor.