Yogasanas, Bandha and Kriya I55
9· Inhale, raise the head and trunk, release the hands, straighten the left
leg and come to position I.
IO. Repeat the pose on the other side, keeping the left leg stretched out
on the ground, bending the right knee and placing the right foot on
the left thigh. Stay for the same length of time on both sides.
I I. If you cannot hold the toe with the hand from behind, hold the
extended leg with both hands and follow the above technique. (Plates
136 and 137)
(^137)
Effects
Due to the half lotus pose, the knees become flexible enough to execute
the full lotus pose. While placing the chin on the knee of the extended
leg, the bent knee is brought close to the stretched leg. This gives a good
pull to the navel and abdominal organs. Blood is made to flow round
the navel and the genital organs. The navel is considered to be a nerve
centre, and the Svadhi�!hana Chakra, one of the purificatory fly-wheels