Y ogasanas, Bandha and Kriya I^53
turn the left forearm and the left wrist so that the left thumb points
to the floor. With the left hand catch the inner side of the left foot,
bring the right arm over the head and catch the outer side of the left
foot near the heel. Then rest the back of the head on the left knee
and try to touch the inner side of the left knee with the back of the
left shoulder so that the back of the left side ribs rests on the left knee
and stretch the right side of the ribs. Remain on this side for the same
length of time.
Effects
In addition to the effects stated in the note on Janu S'ir�asana (Plate I27),
this pose stimulates • the blood circulation to the spine and relieves back-
aches. In Janu Sfr�asana the abdominal organs are contracted, here they
are stretched on both sides. This is a very invigorating pose.
- Ardha Baddha Padma Paschimottanasana Eight* (Plate I 35)
Ardha means half, baddha means caught, restrained and padma a lotus.
Paschimottanasana (Plate I 6o) is the posture where the back of the whole
body is intensely stretched.
Technique
I. Sit on the floor, with the legs stretched straight in front. (Plate 77) - Bend the left leg at the knee, and place the left foot over the right
thigh. The left heel should press the navel and the toes should be
stretched and pointing. This is the half lotus posture.
(^3) · Bring the left arm round the back from behind and with an exhalation
catch the big toe of the left foot. If the toe cannot be grasped easily,
swing back the left shoulder.
4· After holding the left big toe, move the bent left knee nearer to the
extended right leg. Stretch the right arm forward and catch the right foot
with the right hand, the palm touching the sole. (Plates I33 and I34)
(^5) · Inhale, stretch the back and gaze up for a few seconds, without releas
ing the grip on the left big toe.
- Exhale, move the trunk forward by bending the right elbow out
wards. Rest the forehead, then the nose, then the lips and lastly the chin
on the right knee. (Plate I35)
7. In the initial stages, the knee of the extended leg will be lifted off the
floor. Tighten the thigh muscles and rest the entire back of the extended
right leg on the floor.
8. Stay in this position from 30 to 6b seconds, breathing evenly.