Yoga Korunta ref. 2

[Guest guest]

"SETUBANDHASANA. The same asana is called

Uththana Mayurasana in Yogakoruntam.<br><br>1. Lie flat on

the back, the legs stretched and close together, and

the arms stretched by the side of the body, the palms

open and touching the ground.<br><br>2. Take the hands

back so that the palms rest on either side of the

head, the heels of the plams near the ears, and tips of

the fingers near the shoulders.<br><br>3. While

inhaling press hard on the ground by the palms and lift

the back by arching it. Arch back the neck also,

until the top of the head rests on the ground. At this

stage the top of the head rests on the ground and the

back is arched and lifted up, the legs and hips still

lie on the ground.<br><br>4. Now bring the hands back

to their original position as in step 1.<br><br>5.

Press on the ground hard by the palms and lift the hips

also. The thigh and calf muscles are kept stretched.

The heels and knees are kept together, but the feet

are spread apart so that the small toes of each leg

rests on the ground."<br><br>!!