Light on Yoga: The Bible of Modern Yoga

356 Light on Yoga

and closer to each other until you stand up again in Uttanasana. (Plate
47.) Then stand in Tasfasana (Plate I) and relax.

Effects

In this pose the hip joints are exercised and the legs are made to move
freely in all directions. The spine is stretched and any defect in the
lower part of the spine is cured. The pose, like Hanumanasana (Plate
475), tones the leg muscles and makes the legs shapely. It prevents
the development of hernia and relieves sciatic pains. It helps the blood
to circulate in the pelvic region and genital organs and keeps them
healthy.

I7I. Supra Trivikramasana Thirty-nine* (Plate 478)

Supta means reclining. Trivikrama ( tri =three; vikrama =a step, stride

or pace) is a name of Visnu. The asana is dedicated to Vamanavatar,

the Dwarf Incarnation of Vi��u. It is said that Bali, the grandson of

Prahlada, who was the king of the demons, gained control of the world.

Bali practised asceticism by which his power so increased that he

threatened even the gods who prayed to Vi��u for help. The god

descended on earth and was born as the dwarf son of the Brahman

sage Kasyapa and his wife Aditi. At one of the sacrifices performed by

Bali, Vi��u appeared before him in the form of a dwarf (Vamana) and

asked for as much earth as he could cover in three strides. Bali, who

was noted for his liberality, unhesitatingly granted this boon. There­

upon, the Dwarf assumed a mighty form, and made three strides. The

first covered the earth, and the second the heavens. As there was no

other place for the third stride, Bali offered his own head on which

the Lord planted his foot. He then sent him and all his legions to

Patala, the nether regions, and allowed him to be its ruler. The universe

was thus once more restored to the gods.

This asana is more difficult than Hanumanasana. (Plate 475.) Here,

the pose is performed by lying on the floor on the back, then doing

the splits and holding the heel of one foot near the head, while the

other heel rests on the floor.

Technique

I. Lie fiat on the back on the floor, keeping both legs straight. (Plate

2I9)

2. Raise the right leg up. Interlock the fingers, stretch the arms and
   hold the right heel in the cup of the hands.

3· Exhale, pull the right leg straight down behind the head and place

the right big toe on the floor, without letting go of the heel. (Plate