Light on Yoga: The Bible of Modern Yoga

Y ogasanas, Bandha and Kriya 149

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 two legs should be obtuse. Do not

keep the left knee in line with the left thigh at a right angle to the

extended right leg. Try and push the left knee as far back as possible,

so that the body is stretched from the bent leg.

4· Extend the arms forward towards the right foot and hold it with the

hands. First catch the toes of the right foot, then gradually catch the sole,

then the heel and finally extend the arms and catch the wrist of one

hand with the other, beyond the outstretched foot. (Plate 126)

126

5· Keep the right leg stretched throughout by tightening the knee. See

that the back or the right knee rests on the floor.

6. Exhale, move the trunk forward by bending and widening the elbows,
   and rest first the forehead, then the nose, then the lips and lastly the chin
   beyond the right knee. (Plate 127.) Then rest on either side of the right
   knee. (Plates 128 and 129.) The right foot will tilt to the right in the
   beginning. Do not allow the leg to tilt.

127