Light on Yoga: The Bible of Modern Yoga

42

Y ogasanas, Bandha and Kriya 89

4· Stay in the pose for a few seconds, 30 being sufficient. It is difficult
to balance in this pose.

5. Inhale, straighten the legs (Plate I2), lower the arms, come back to
   Ta9asana (Plate I) and relax.

Effects

The pose removes stiffness in the shoulders and corrects any minor

deformities in the legs. The ankles become strong and the leg muscles

develop evenly. The diaphragm is lifted up and this gives a gentle

massage to the heart. The abdominal organs and the back are toned,

and the chest is developed by being fully expanded. It is a beneficial

pose for horsemen.

I 8. Padangu�fhasana Three* (Plate 44)

Pada means the foot. Angustha .. is the big toe. This posture is done by

standing and catching the big toes.

Technique

1. Stand in Tadasana. (Plate 1.) Spread the legs a foot apart.