Yogasanas, Bandha and Kriya 127
hands further down and bring the toes and heels closer to the ground.
Keep the arms from the wrists to the elbows perpendicular. (Plate
100.) When the knees and ankles become flexible, the heels can be made
to touch the floor.99
100
4· Remain in the pose from 15 to 30 seconds, but do not hold the
breath. Exhale, release the palms from the feet, stretch the legs and
relax.
Effects
The abdominal organs benefit from the exercise as they are pressed
against the floor. The knees become firmer and the pose relieves pain
in the knee joints due to rheumatism and gout. It also gives relief when
there is any internal derangement of the knee joints. The pressure of
the hands on the feet creates a proper arch and so cures flat fe et. It
helps sprained ankles and strengthens them. The pose also relieves pain
in the heels. By continued practice of this asana, the heels become