II7
Te chnique- Sit in Paclmasana. (Plate 104)
Y ogasanas, Bandha and Kriya (^143)
- Exhale, swing the left arm back from the shoulders and bring the
hand near the right hip. Catch the left big toe, hold the position and
inhale.
3· Similarly, with an exhalation, swing the right arm back from the
shoulder, bring it near the left hip and catch the right big toe. (Front
view : Pia te II 8. Back view : Pia te II 9)
- If the toes are difficult to catch stretch the shoulders back, so that
the shoulder-blades are brought near each other. A little practice in
swinging the arms back with an exhalation will enable one to catch
the big toes.
5. If the right foot is placed first over the left thigh and then the
left foot over the right thigh, catch the left big toe first and then
the right big toe. If, on the other hand, the left foot is placed over the
right thigh first and rhen the right foot over the left thigh, catch
the right big toe first and then the left big toe. Catch first the big toe
of the foot which is uppermost.