This ásana is made up of two parts. The second part is the complement of the first. One performance of the first and second parts makes a complete round. Four rounds should be practised.
First Part
Stand upright, and placing both hands behind the back, interlock the fingers and press the palms together. Keeping the body below the navel steady, move the upper body in four directions as in padahastásana.
(i) Bend the upper part of the body leftwards, breathing out, and stay in this position for eight seconds, holding the breath. Resume original position, breathing in. Move the interlocked hands to the right when the body bends leftwards. Remember that the left arm should touch the back when the body is bent, and keep touching it while holding this position.
(ii) Practise similarly on the other side, that is, bend the upper part of the body to the right and move the interlocked hands to the left.
(iii) Bend downward exhaling slowly. As you bend lower and lower, gradually raise the interlocked hands upwards. Bring the head as low as possible and raise the arms upwards with the hands interlocked. The knees should not bend. Maintain this position for eight seconds without inhaling. Resume original position, inhaling.
(iv) Bend the upper part of the body backwards while inhaling. While bending the trunk, head and neck backwards, hold the interlocked hands straight down. Stay in this position, holding the breath, for eight seconds. Breathing out, resume original position.
Second Part
In the first part of karmásana you do the ásana standing, while in the second part you kneel down and sit on the heels. Then repeat the same exercise as in the first part, moving the body in all four directions. The toes should point forwards. The duration and manner of breathing should be the same as in the first part. In this part also the body below the navel should not bend. The second part differs from the first part as follows:
(i) and (ii) are no different from the first part.
(iii) – While bending forwards, the nose and forehead should touch the ground.
(iv) – while bending the chest and head backwards, the interlocked hands should graze the soles of the feet and touch the ground, supporting the weight a little.
