Light on Yoga: The Bible of Modern Yoga

286 Light on Yoga

The pose is given below in two stages: in the second, the hands are

lifted from the floor and the palms cupped under the chin, while the

balance is maintained only on the elbows. The second stage is known

as Sayanasana. (Plate 358)

Technique

1. Kneel on the floor. Bend forward and rest the elbows, forearms
   and palms on the floor. The distance between the elbows should not
   be wider than that between the shoulders. Keep the forearm:; and
   hands parallel to each other.


2. Stretch the neck and lift the head up as high as possible.

3· Exhale, swing the legs up and try to balance without dropping the

legs behind the head. (Plate 357)

357

4· Stretch the region of the chest up vertically. Keep the legs

stretched up vertically and together at the knees and ankles. The toes

should point up.

5· Tighten the leg muscles at the hips and knees. While balancing,

stretch the shoulders up and keep the thighs taut. Balance for a