Light on Yoga: The Bible of Modern Yoga

152 Light on Yoga

6. Throw the trunk back, stretch the left arm over the head keeping
   the wrist up, and with the left hand hold the outer side of the extended
   right foot. Here also the left thumb points to the floor and the little finger
   points up. (Plate 131)

131

7· Bend and widen the elbows. Exhale, turn the trunk up, move the

head in between the arms and rest the back of the head on the right

knee. Try to touch the inner side of the right knee joint with the back

of the right shoulder so that the back of the ribs on the right side

rests on the right knee. Extend the bent left knee still further and stretch

the left side of the ribs. (Plate 132)

132

8. Maintain the pose for about 20 seconds. The breathing will be
   short and fast due to the contraction of the abdomen.

9 · Inhale, release the hands, move the trunk back to its original position

so that you face the extended right leg, raise the head and straighten

the left leg to come to position r.

ro. Repeat the pose on the other side. Here bend the right knee and keep

the left leg straight. Twist the trunk to the right until you face the

bent right knee and extend the left arm towards the left foot. Then