Yogasanas, Bandha and Kriya 369
Breathing will be very fast and laboured as the diaphragm is fully
contracted.
- Take a few quick breaths, exhale, raise the pelvic region by tightening
the muscles of the thighs. Gradually bring the hands near the heels and
catch them by bringing the head towards the feet. Now place the crown
of the head on the soles of the feet. (Plate 507)
- Stay in the pose for a few seconds. Gradually increase the time
according to your capacity up to a minute.
7· Exhale, release the grip on the fe et and lower the head and body until
you are again in Supta Vldisana. (Plate 95.) Straighten the legs one by
one and relax on the floor.
Te chnique (For advanced pupils)
- Kneel on a folded blanket with the feet and knees together. Place the
hands on the hips, stretch the thighs and keep them perpendicular to
the floor. (Plate 40)
- Exhale, stretch the entire spine and bend back as in Plates 508 and
- Take the arms over the head towards the fe et, place the palms on
the heels and grip them. (Plate 510.) Breathing will be fast and laboured.
Take a few quick breaths.
