Light on Yoga: The Bible of Modern Yoga

376 Light on Yoga

519

3· Now stretch the legs straight one by one (Plates^520 and 516) and at

the same time raise and stretch the dorsal and lumbar regions of the

spine. Press the heels firmly on the floor.

520

4· Contract the buttocks, raise the pelvic region up and tighten the
knees, thighs and calves.

5· Attempt to stay in this position for a minute or two with normal

breathing.

6. Then beJ?.d the knees and swing the legs up with an exhalation back
   to Salamba Sir�as ana I. Rest there for a few seconds with deep breathing
   and lower the legs to the floor. Release the_ grip of the fingers, lift the
   head from the floor and relax or perform U rdhva Dhanurasana (Plate

486. and stand in Ta<;fasana (Plate I) or move into Vipar1ta Chakrasana.
     (Plates 488 to 499)