87
Stay for a minute and come back" to the starting
position slowly and relax.
In this as ana or in any of the succeeding or preceding
asanas, it may not be possible for the novice to attain the
findl pose even with considerable strain* Don't use forc*>,f
nor seek the help of an assistant to apply pressure and
malte you bend* Proceed as far us you can with bearc&le
strain. But be slow and steady. What does you good
is the effort to attain the final pose and not the final
pose itself •
BHUJANGASANA
Lie flat on your face, legs and feet stretched
and arms bent and kept by the side of the trunk/
with palms on the ground as shown in the picture.
Raise the head and bend the spine backward till
the arms are fully stretched. Here the trunk should
be raised mainly with the strength of the spine/ not
of the arms. Baise the chin till the neck is fully
stretched. Come back to the starting position
slowly and relax.
SALABHASANA
Lie flat on your face/ arins lying along the
trunk with palms pressed against the ground and
legs fully stretched. Now pressing the palms firmly
against th'e ground/ raise the legs slowly as high as
possible/ without bending the knees. Keep them
up for as many seconds as possible and slowly bring
them down. Relax.
DHANURASANA
Lie flat on your face, knees bent / and catch
hold of the feet with the hands. Raise the head
and legs also by pulling up the feet with the hands.
In the final pose the whole body is bent like a bow/
the belly alone resting on the ground. Come back
to rsst slowly, and relax.