Yogasanas, Bandha and Kriya 1914· After securing the head position, stretch the legs straight by raising
the knees from the floor. Move the toes still closer to the head and press
the heels to the floor, keeping the back erect.
5· Stretch the dorsal region of the spine by pushing the chest forward
and hold this position for a few seconds. Take 3 to 4 breaths.
- Exhale, take a gentle swing from the floor and lift the legs off it by
flexing the knees. Both fe et should leave the floor together. When this
position is secured, stretch the legs up, exhale, keep the toes pointing
up, tighten at the knees and balance. (Plate I 92)
(^192)
7· In the balancing position only the crown of the head and the two
hands are on the floor. From the wrists to the elbows the forearms are
to be kept perpendicular to the floor and parallel to each other. From
the elbows to the shoulder the upper arms should be kept parallel to the
floor and to each other.
- ' Follow the rest of the technique and hints given under Salamba
Slrsasana I. for those who can balance.
9· Mastery of this variation of the head stand is essential for learning
the other advanced asanas like Bakasana (Plate 410), Urdhva Kukku-