114 Light on Yoga
- Hold this pose for 20 to 30 seconds with normal breathing. A stay for
one minute in this posture indicates strong abdominal muscles. - Do not hold the breath during this asana, though the tendency is
always to do it with suspension of breath after inhalation. If the breath is
held, the effect will be felt on the stomach muscles and not on the
abdominal organs. Deep inhalation in this asana would loosen the grip
on the abdominal muscles. In order to maintain this grip, inhale, exhale
and hold the breath and go on repeating this process but without breath
ing deeply. This will exercise not only the abdominal muscles but the
organs also. - The difference between Ardha Navas ana and Paripiin;ta Navas ana
should be noted; in the latter, the legs are moved higher and the distance
between them and the stomach is less than in the former.
Effects
The effects of Ardha Navasana and that of ParipiirQ.a Navasana (Plate
78) differ due to the position of the legs. In ParipiirQ.a Navasana the
exercise is effective on the intestines; whereas, Ardha Navasana works
on the liver, gall bladder and spleen.
In the beginning, the back is too weak to bear the strain of the pose.
When power to retain the pose comes, it indicates that the back is gaining
strength. A weak back is a handicap in many ways, especially to women
as they need strong backs for child-bearing. These two asanas coupled
with lateral twistings of the spine will help to strengthen the back.
The importance of having a healthy lower back can be realised if we
watch old people when they sit down, get up and walk, for consciously
or unconsciously they support their backs with their hands. This in
dicates that the back is weak and cannot withstand the strain. As long as
it is strong and needs no support, one feels young though advanced in
age. The two asanas bring life and vigour to the back and enable us to
grow old gracefully and comfortably.- Gomukhasana Two* (Plate 8o)
Go means a cow. Mukha means face. Gomukha means one whose face
resembles a cow. It also means a kind of a musical instrument, narrow
at one end and broad at the other like the face of a cow.
Te chnique
I. Sit on the floor with the legs stretched straight in front. (Plate 77)- Place the palms on the floor and raise the seat.
3· Bend the left knee back and sit on the left foot. Remove the hands