The Pelvic Pose
The student kneels down, placing the feet with the soles uppermost, outside but close against the thighs. The back is kept upright and the posterior is firmly entrenched between the feet, so that one is almost sitting on them.
The student, in easy stages, lies on his back without moving the legs. The hands at first act as support for the novice, resting on the ground behind. The arms bend at the elbows, and the weight rests on the arms, and as the student bends back still farther the shoulders touch the floor. The arms and hands act as cushions folded behind the head when proficiency is gained. Alternatively the arms may be extended full length, palms up.
The student first finds his trunk bending at the waistline, but, with practice, he will make his back quite straight, as it is stretched back over the folded legs.
There should never be more than normal pressure on the back, arms, and above all, the ankle joints.
Retain the position about two minutes, and regain the normal position by reversing the process.
With this exercise the abdominal muscles are stretched, the pelvic region benefits, the stomach generally is stimulated, and the thighs are strengthened. It has also a very fine effect on those suffering from constipation.
Mayurāsana: The Peacock
The student kneels and brings his elbows together in front of his body between the knees, the hands being flat on the floor and pointing backwards towards the legs and feet, which extend behind.
The elbows are placed pressing into the stomach and, acting as a support and a fulcrum, or balancing-point, the body is raised and remains parallel to the floor, supported on the forearms. The position is like the letter T, with a short vertical line (the arms) and a long cross-piece (the body). The head is raised and made to counterbalance the legs.
The position demands a great deal of energy.
By this exercise the blood is concentrated and sent to the digestive organs, which also get toned up by the intra-abdominal pressure.
It has a good effect on the expelling action of the colon, and is very beneficial for obesity, piles, constipation. It also develops the chest.
The whole exercise is regenerative and stimulative.
Inverted Posture
The Inverted Posture is a posture in Hatha Yoga that will recall to many the physical feats of their childhood.
The student kneels on a thick mat, making sure the mat will not slide on the floor. A cushion should be used.
Kneeling forward, knees close to the body, he rests his elbows on the ground and brings his hands together, interlocking the fingers.
The back part of the head is then placed into the cup formed by the joined hands, and the trunk is raised up, the weight being on the elbows and the hands. When the student gets his sense of balance the legs are unbent and extended.
The student should do this slowly, as a sudden effort to extend the legs is apt to upset the balance.
If it is possible, get a friend to help you by holding your legs and informing you whether they and the spine are in a straight line. Get the friend to establish the balance for you, and try to hold it.
If you have no one to help you, kneel facing a wall, so that as your back and legs are raised the wall offers some support in case of losing equilibrium. Rest your upraised feet against the wall, then push off from the wall and establish your balance for about ten seconds. Try, however, to do the exercise without aid, and if you can hold your balance longer, do so, but make ten minutes a maximum.
This exercise should not be practised by people with bad ears, weak hearts, blood-pressure, nasal catarrh, or severe constipation, and never after any violent exercise.
The precautions may be many, but the beneficial results are proportionately good.
There is a generous blood flushing from this exercise to the brain and every vital organ of the head, creating thereby increased efficiency for daily living. The glands around the heart also benefit, and the digestive powers are improved. The nervous system is also toned up, and altogether there is a remarkable improvement in general health.
As a pose it is invaluable for mental workers, for it sends an increased supply of blood to improve the functioning of the brain, pineal body, and pituitary gland.