Light on Yoga: The Bible of Modern Yoga

88 Light on Yoga

5· Contract the buttocks and stretch the dorsal and the coccyx regions
of the spine still further, keeping the neck stretched back. (Plate 41)

41

6. Remain in this position for about half a minute with normal
   breathing.
   7· Release the hands one by one and rest them on the hips. (Plate 40.)
   Then sit on the floor and relax.

Effects

People with drooping shoulders and hunched backs will benefit by this

as ana.

The whole spine is stretched back and is toned. This pose can be

tried conveniently by the elderly and even by persons with spinal

InJury.

17· Utkafasana Two* (Plate 42)

Utka!a means powerful, fierce, uneven. This asana is like sitting on an

imaginary chair.

Technique

I. Stand in Ta<;lasana (Plate I), stretch the arms straight over the

head and join the palms. (Plate 12)

2. Exhale, bend the knees and lower the trunk till the thighs are parallel
   to the floor. (Plate 42)


3. Do not stoop forward, but keep the chest as far back as possible
   and breathe normally.