(^91 92)
Yogasanas, Bandha and Kriya 123
daily practice of the pose for a few minutes for several months. Those
suffering from pain in the heels or growth of calcaneal spurs there will
get relief and the spurs will gradually disappear.
The pose qm even be done immediately after food and will relieve
heaviness in the stomach.- Supta Vzrasana Two* (Plate 96)
Supta means lying down. In this asana one reclines back on the floor
and stretches the arms behind the head.
Technique
I. Sit in Vi'rasana. (Plate 89)- Exhale, recline the trunk back and rest the elbows one by one on the
floor. (Plate 93)
3· Relieve the pressure on the elbows one after the other by extending
the arms.- At first rest the crown of the head on the floor. (Plate 94.) Gradually
rest the back of the head and then the back on the floor7 (Plate 95.) Take
thearmsoverthe head and stretch them out straight. (Plate 96.) Hold this
pose as long as you can while breathing deeply. Then place the arms
beside the trunk, press the elbows to the floor and sit up again with an
exhalation.