Krishnamacharya's one

minute Uttihita
Padangustasa
I'm currently exploring a longer Recaka kumbhaka
(holding the breath out after the exhalation) in
Krishnamacharya's one minute Uttihita Padangustasa, the
description in Yoga Makaranda (Mysore 1934) is
fascinating.
We have Krishnamacharya mentioning alignment,

"...While standing this way, make sure that the head, neck,
back, hips, arms and legs are aligned properly..."

the gaze,
"...and gaze at the tip of the nose".

clear instruction for the breath,

"..Inhalation and exhalation of the breath must be slow

and of equal duration". (for the first photo)

and kumbhaka (retaining the breath in or out) instruction,

here the kumbhaka is after the exhalation in the second
photograph.

"...Recaka kumbhaka must be done in this sthiti. That is,

expel the breath completely from the body, maintain this
position and then without allowing any breath into the
body, bend the upper body. Now carefully pull in the
stomach as much as one’s strength allows and hold it in.
Stay in this sthiti for at least one minute..."

Krishnamacharya also mentions his interest in blood

circulation,

"...Because of this asana, our body’s important areas —

the arms, legs, knees, hips, bones of the back, the
buttocks, stomach, neck — these will be cleaned. Not
only this, it will facilitate proper clean blood circulation in
the nerves."
an interesting reference to Nadi as nerve bundles,

"Those who practise this can, even on the first day,

recognize the changes in the location and movements of
the nadi (that is, what are the regions where our nerve
bundles are not in the correct state or proper position)."

he even mentions props...

"Those who cannot do the asana properly on the first day

may stand using the support of the wall, place the raised
leg on top of a table and then follow the instructions
described above. But if done this way, the benefits are
much fewer. After practising this way following
the krama for 5 or 6 days, learn to do this asana without
any aids."

and includes a practice 'tip',

"...Initially, when you first practise this without any

support, you might fall down. In that case, after slowly
exhaling the breath out, firmly hold the breath. This will
prevent a fall. "

Note too that while Krishnamacharya takes the big toe in

the first sthiti he holds either side of the foot in the
second sthiti, (less strain on the hamstring and sciatic
nerve than pulling back on the toe).

This posture can be challenging, slow breathing to the

abdomen, firmed by the posture' can help as well as
perhaps employing some of the other relaxation
techniques Simon Borg-Olivier mentions in his new
Introduction to breath control (pranayama) course (see
THIS post) I.E. The Twelve Bridges Between the
Conscious and the Unconscious Mind to Assist in
Relaxation and Breath- control. Staying relaxed in the
posture helpsin making the kumbhaka following the
exhalation more comfortable.

Below, from Krishnamacharya's Yoga Makaranda

(available on my free downloads page).
Utthitahasta Padangushtasana
First, push the chest forward and stand erect with equal
balance. While standing this way, make sure that the
head, neck, back, hips, arms and legs are aligned properly
and gaze at the tip of the nose. The feet must be kept
together. Now, raise one leg up slowly and maintain this
position with the extended leg kept straight out in front at
the height of the navel. The knee should not bend and the
leg must be kept straight for the entire time that it is being
raised. After the leg has been raised about 3/4 of the way
without any assistance, take the first three fingers of the
corresponding hand (the same as whichever leg was
raised) and tightly clasp the big toe of the raised foot.
Remain in this position for some time. Keep the other
hand on the hip. Inhalation and exhalation of the breath
must be slow and of equal duration. One says the sthiti is
correct if there is the same measure of distance between
the standing leg and the raised leg. In this there are many
other forms.

After staying in this sthiti for some time, take either the
face or the nose towards the knee of the raised leg and
place it there. Recaka kumbhaka must be done in
this sthiti. That is, expel the breath completely from the
body, maintain this position and then without allowing any
breath into the body, bend the upper body. Now carefully
pull in the stomach as much as one’s strength allows and
hold it in. Stay in this sthiti for at least one minute. At this
time, the knee must be kept straight without bending.
Remember this when you practise. In the beginning, it
might not be possible to do this properly. But if one keeps
practising following the given rules for 10 to 15 days, it will
become possible to do it properly.
Because of this asana, our body’s important areas — the
arms, legs, knees, hips, bones of the back, the buttocks,
stomach, neck — these will be cleaned. Not only this, it
will facilitate proper clean blood circulation in the nerves.

Those who practise this can, even on the first day,

recognize the changes in the location and movements of
the nadi (that is, what are the regions where our nerve
bundles are not in the correct state or proper position).

Those who cannot do the asana properly on the first day

may stand using the support of the wall, place the raised
leg on top of a table and then follow the instructions
described above. But if done this way, the benefits are
much fewer. After practising this way following
the krama for 5 or 6 days, learn to do this asana without
any aids. Initially, when you first practise this without any
support, you might fall down. In that case, after slowly
exhaling the breath out, firmly hold the breath. This will
prevent a fall.