112 Light on Yoga
77
35· Da'f}cf,asana Two* (Plate 77) (Da�9a=a staff or rod)
- Exhale, recline the trunk slightly back and simultaneously raise the
legs from the floor and keep them stiff as a poker with the knees tight
and the toes pointing forwards. Balance is maintained only on the
buttocks and no part of the spine should be allowed to touch the floor,
from which the legs should be kept at an angle of 6o to 65 degrees. The
feet are higher than the head and not level with it as in Ardha Navasana.
(Plate 79)
3· Remove the hands from the floor and stretch the arms forward,
keeping them parallel to the floor and near the thighs. The shoulders
and the palms should be on one level, and the palms should face each
other. (Plate 78)
4· Stay in the pose for half a minute, with normal breathing. Gradually
increase the time to one minute. One feels the effect of the exercise after
only 20 seconds.
5· Then exhale, lower the hands, rest the legs on the floor and relax by
lying on the back.
Effects
This asana gives relief to persons who feel a bloating sensation in the
abdomen due to gas and also to those suffering from gastric complaints.
It reduces fat around the waistline and tones the kidneys.
- Ardha Navasana Two* (Plate 79)
Ardha means half. Nava is a ship, boat or vessel. This postuFe resembles
the shape of a boat, hence the name.
