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41 3), exhale and bend the trunk so that the thighs touch the stomach
and chest.
3· Take a few breaths, turn the trunk to the right and with an
exhalation lower the folded legs to where the shins cross on the back
of the right upper arm as near the armpit as possible. (Plate 426.)
Secure the position, take a few deep breaths and balance.4264· Exhale, pull the body up by ratsmg the head from the floor,
tighten the muscles near the diaphragm, straighten the arms, balance
on the hands (Plate 427) and stay in this position for a few seconds
up to your capacity. In this pose greater strain will be fe lt on the left
shoulder and arm, which are apparently free.
5· Bend the elbows, rest the head on the floor and again go up to
SaJamba S'ir�asana II without releasing the foot lock of Padmasana.- Exhale, bend the trunk, rest the legs on the back of the upper
left arm and balance as you did on the right. (Plate 428)
7.· Bend the elbows, rest the head on the floor and go up to Salamba
S!r�asana II and release the foot lock. Do Padmasana again, this time
first placing the left foot at the root of the right thigh and the right