Yoga : a gem for women by Iyengar Geeta S. 1944-

Author:Iyengar, Geeta S., 1944- [Iyengar, Geeta S., 1944-]
Language: eng
Format: epub
Tags: Hatha yoga, Women
Publisher: Palo Alto, Calif. : Timeless Books
Published: 1990-06-28T19:00:00+00:00

2. Exhale and swing the left arm behind the back and bring it near the right hip. Hold the left big toe with the fore-middle fingers. While swinging the left arm, the back will turn slightly to the left. Correct the position by keeping the chest forward. Take one or two breaths.

3. Swing the right arm backwards and hold the right big toe. Bend the trunk slightly forward to make it easier to catch the big toe (Plate 60).

4. Keep the trunk erect and throw the head back.

5. Remain in this final stage for 20 to 30 seconds, breathing normally, observing the following points:

(i) tuck the shoulder-blades in;

(ii) expand and broaden the chest; (iii) keep the spine extended; (iv) raise the sternum while bending the head backwards;

(v) do not loosen the grip of the fingers on the toes.

6. Inhale, raise the head up, and perform the asanas on the other side, changing the Padmasana and the arms. Stay for the same length of time, then release the arms and the legs, or proceed to the next asana.

SPECIAL INSTRUCTIONS:

(1) In the initial stages it will be difficult to catch the toes. Swing the arms back as far as possible and try to hold the garment which you are wearing, or the big toe of the foot which is above, as for example the left big toe in Plate 60 or the right big toe if Padmasana is changed. When the shoulder-joint becomes more flexible it will be possible to hold both the toes at the same time.

(2) If Padmasana is performed by crossing the left foot first, then catch the left big toe first and the right toe afterwards; do not catch the right toe first and then the left toe.

Effects: The chest is expanded fully so that one can breathe easily. The thyroids are massaged and the fat around the waist and the hips remains in check.

36: Yoga Mudrasana (Plate 61)

Mudra means seal, closing, or control. This asana is a variation of

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