Set Four
Visualize emerald green for physical/emotional health.§
10. Kneel and spread the feet apart, and sit between the ankles, hands on the knees, palms down. This is the heroic pose, vīrāsana, वीरासन. Visualize emerald green. In all poses, breathe deeply, fully and diaphragmatically. Let go of tensions in the solar plexus until you are breathing as a baby breathes—not by moving the chest, but by allowing the diaphragm to lower and expand naturally. Think of the action of a bellows which, when expanded, creates a vacuum and allows air to enter. Do not force the breath; relax the body and quiet the mind.§
11. Still kneeling, arch back as far as possible until the head touches the floor behind you. This is the couch pose, paryaṅkāsana, पर्यंकासन. Hold the palms together over the chest in namaskāra.§
12. When you reach the height of energy, bring the torso up (ideally without aid from the arms) and bend forward until the forehead touches the floor, palms down near the head, buttocks on the floor between the ankles.§