304 Light on Yoga
- Stay in this pose from 10 to 20 seconds with normal breathing.
Unclasp the hands, lower the left leg, straighten the right one and
return to position 1. - Repeat the pose on the other side for the same length of time,
reading left for right and vice versa.
145· ViranchyG.sana II Ten* (Plate 388)Technique- Sit on the floor with the legs stretched straight in fr ont. (Plate 77)
- Bend the left leg at the knee and move it back. Place the left foot
by the hip joint, keep the toes pointing backwards and rest them on
the floor. The left leg will now be in Virasana. (Plate 89)
388
3· Then follow the technique stated above for Viranchyasana I.
(Plate 386)
Effects
Both these poses strengthen the back and the neck while the shoulder
movements become freer. The thighs and hamstring muscles are
extended fully, the abdominal muscles contract and digestive power
mcreases.- YoganidrG.sana Eighteen* (Plate 391)
Nidra means sleep. Y oganidra is a state between sleep and wakeful-