STRETCHING THE LEG MUSCLES IN SITTING POSITION
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Plate 66
Plate #66
TECHNIQUE: Eka Pada Sirasan [leg-head pose]
VARIATION 1
Sit erect and stretch the legs. Now take the right foot with the hands and push it behind the head. Hold the leg firmly and keep the hands folded in front of the body for a few minutes. Reverse the pose.
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Plate 67
Plate #67
TECHNIQUE: Eka Pada Sirasan [bending in leg-head pose]
VARIATION 2
From the sitting position of eka pada sirasan, bend forward and catch the right foot. At the same time the left foot should be kept fimly behind the neck.
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Plate 68
Plate #68
TECHNIQUE: Eka Pada Sirasan [leg-head pose]
VARIATION 3
From the sitting position of eka pada sirasan, slowly lie down while keeping the left foot straight and right foot behind the neck.
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Plate 69
Plate #69
TECHNIQUE: Eka Pada Sirasan [leg-head pose]
VARIATION 4
Lie down flat. Bring the right foot to the left ear. Now with the right hand pull the right toes toward the left ear as much as possible.
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Plate 70
Plate #70
TECHNIQUE: Eka Pada Sirasan [leg-head pose]
VARIATION 5
Lie flat on the back. Raise the head and thoracic potion of the spine. Now catch the right foot firmly, keeping the right knee straight. Bring the right knee to the forehead while keeping the left leg straight on the floor.
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Plate 71
Plate #71
TECHNIQUE: Dwipada Sirasan [head-knee pose]
Lie on the back and slowly pull the right leg over the head. Do not try to use too much force. Once the right foot is firm, pull the left foot over the head and the right foot. Interlock the fingers at the hipjoint.
This is one of the advanced exercises and should be practiced with caution. There is no other exercise in the forward-bending group that gives such a tremendous pressure on the abdominal muscles. Spine and neck get more exercise. The muscles of the legs and thighs are kept elastic and strong with this exercise.
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Plate 72
Plate #72
TECHNIQUE: Omkarasana, or Pranavasana [OM pose]
This pose resembles the Sanskrit letter OM, as it is written; hence, it is named omkarasan.
Technique: Place the left foot over the right thigh. Now take the right foot and place it behind the head. This provides maximum stretching of the thigh muscles and puts tremendous pressure on the abdominal organs, as in the full spinal twist exercise.
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Plate 73
Plate #73
TECHNIQUE: Krishna Asana [baby Krishna pose]
One leg is passed over and behind the head and wedged against the nape of the neck; balance is kept on the other leg and opposite arm. This exercise offers a stretching and sideways motion simultaneously.
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Plate 74
Plate #74
TECHNIQUE: Uthitha Kurmasan [tortoise pose, in balancing]
Place the right foot behind the head and wedged against the nape of the neck then pass the left foot behind the right foot and form an ankle lock. Now balance on the hands. This is one of the more difficult poses and should therefore be done only by advanced students. This puts great pressure on the shoulder muscles and abdominal muscles.
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Plate 75
Plate #75
TECHNIQUE: Yoga Danta Asana [Yogi's staff pose]
In this exercise the knee joints are twisted and the foot is kept under the right arm pit; the hands are locked behind the back. This increases the flexibility of the knee joints.
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