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Focus the gaze on a fixed point at eye level. Lean backwards, simultaneously straightening and raising the arms and legs. Keep the fists above the knees and the spine straight. The whole body should be balanced on the buttocks. Raise the legs as high as possible. Maintain the final position for a short time and then return to the starting position in the reverse order.
Relax and repeat several times. Sequence: This asana may be used as a preliminary practice to
merudandasana or niralamba pashchimottanasana.
NIRALAMBA PASCHIMOTTANASANA
Niralamba Paschimottanasana (unsupported back
stretching pose) Sit with the legs outstretched and the feet together. Bend the knees and bring them to the chest, keeping the feet flat on the floor. Place the arms outside the legs and grasp the soles of the feet.
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