Yogasanas, Bandha and Kriya 1475- Stay in the pose for a few seconds. Exhale, release the grips on the
toes, uncross the hands at the back and sit up again in Padmasana.
(Plate 104.) Then straighten the legs and relax.
- Change the leg position and repeat the pose.
Effects
The dorsal region is fully extended in this posture and so the chest is
expanded fully. Due to the stretch of the neck the thyroids benefit
by the exercise. The pelvic joints become elastic. Once the pose 1s
mastered, Matsyasana (Plate 113) will appear to be child's play.
- Maha Mudra Five* (Plate 125)
Maha means great or noble. Mudra means shutting, closing or sealing.
In this sitting posture the apertures at the top and bottom of the trunk
are held fast and sealed.
Technique- Sit on the floor with the legs stretched straight in front. (Plate 77)
- Bend the left knee and move it to the left, keeping the outer side
of the left thigh and the left calf on the floor.
(^3) · Place the left heel against the inner side of the left thigh near the
perineum. The big toe of the left foot should touch the inner side of
the right thigh. The angle between the extended right leg and the
bent left leg should be a right angle of 90 degrees.
(^4) · Stretch the arms forward towards the right foot and hook the big
toe with the thumbs and forefingers.
5- Lower the head to the trunk until the chin rests in the hollow
between the collar bones just above the breast-bone.
- Keep the spine fully stretched and do not allow the right ieg to tilt
to the right.
7· Inhale completely. Tighten the entire abdomen from the anus to
the diaphragm. Pull the abdomen back towards the spine and also up
towards the diaphragm.- Relax the abdominal tension, then exhale, again inhale and hold
the breath, maintaining the abdominal grip. Hold this posture as
stated above from one to three minutes. (Plate 125)
9- Relax the abdominal tension, exhale, raise the head, release the
hands and straighten the bent leg.