R6

Now raise the legs slowly and steadily, without any

jerky movement, the palms firmly pressing against

the ground ; the legs should be kept fully stretched

and the head should not be raised from the ground.

Then raise the hip/ and then the spine slowly.

(It is very important that there should be no jerky

movements in doing either this asana or any of the

succeeding ones*) Support the back with the hands

as shown in the picture, and bring the trunk and

legs to a vertical position. Remain steady in this

position for a few minutes/ or as long as you can

without much strain, and come back to the starting

point steadily and slowly, passing through in the

reverse order through all the stages described

above. Relax yourself completely * and get ready

for the next pose.

. HALASANA

This is the plough pose. The intial stages are
tb# saine as for the Sarv^nga , Asana, but instead qf
keeping the legs vertical you take them backward
beyond the head and touch the ground with the
toes. The arms may be either kept stretched^ or
interlocked round the head- All movements should
be slow and steady; no jerks* The return to the
starting position should also be slow and steady.
Relax fully at the end as before-

PASCH1MOTTAN ASANA

Lie fla(t pn the back with arms stretched out
behind the head, and Jegs straight. Risje slowly/
the head and arms being raised together 9hwy$ts-
nepusly; the legs should not be raised/ nor shoulgl
the knees be bent. Bend forward/ slowly, catch
the toes with the 'hands; dip the head iia between

asms and try to touch the J^nees ;with rthe nose.

*;'Tbe relaxation -pose is call$4 ..SwownQ, !?*rs ^$1 tlfoe
' ' ' ''