3 Basic Yoga Postures and their Variations
1 . THE COBRA Do this in easy stages . Lie down , face prone legs tightly and stretched back, forehead on the floor . Raise your hand , palm down , just under your shoulders . Inhale
and raise your head , pressing your neck back , now use your hands to
push your trunk up in a beautiful bow bend back of the waist area of his
neck . You need to go beyond this .
However , if you are flexible enough , you can now straighten your arms completely , bend your legs at the knees and drop your head back to touch your feet . Even if your head goes nowhere near your feet , drop back as far as possible and hold the posture with deep breathing . Salt posture very slowly , returning to the face prone position . Relax with your head to the side . Repeat .
2 . THE BOW This is also an extreme version of the simple bow . It is amazing how much children can do it immediately . Here , once again , gradually ease. Lying face down on the mat . If you are very thin and has a nice thick mat for this one . Inhale and bend your knees . Stretching the back with your hand and grab your ankles , keeping fingers and thumbs together outside .
Inhale while raising the head and chest , pull the ankle and knee and thigh lift off the ground . Normal breathing , trying to raise the legs and lift your head . Now is bent like a bow , balancing your body weight on the stomach . You can stop here , but if you can still stretch further , then slide your hands down your legs , lift more , keep your knees together and pull back as much as possible . Hold for a few normal deep breaths , then relax back to a prone position face down , his head to one side .
3 . THE SHOOTING BOW In Sanskrit called akarna Dhanurasana and one leg drawn like a bow shot . Sit with your legs stretched out in front and back straight . Reach forward with both hands and embracing her legs , to control the right foot with your left hand and left foot with your right hand .
Inhale , bend your left knee and pull the leg through the body , close to your chest , pointing the elbow and turn your body slightly to the right . The left hand remains firm and tight , holding the right foot . Hold posture with normal breathing , release slowly , and relax . Repeat on other side . At first it was enough to keep the bent left leg with his right hand . When this is easy , stretch down and hold the left foot with the right hand . Continue to draw on the left foot , lifting it higher on each exhalation .
However , if you are flexible enough , you can now straighten your arms completely , bend your legs at the knees and drop your head back to touch your feet . Even if your head goes nowhere near your feet , drop back as far as possible and hold the posture with deep breathing . Salt posture very slowly , returning to the face prone position . Relax with your head to the side . Repeat .
2 . THE BOW This is also an extreme version of the simple bow . It is amazing how much children can do it immediately . Here , once again , gradually ease. Lying face down on the mat . If you are very thin and has a nice thick mat for this one . Inhale and bend your knees . Stretching the back with your hand and grab your ankles , keeping fingers and thumbs together outside .
Inhale while raising the head and chest , pull the ankle and knee and thigh lift off the ground . Normal breathing , trying to raise the legs and lift your head . Now is bent like a bow , balancing your body weight on the stomach . You can stop here , but if you can still stretch further , then slide your hands down your legs , lift more , keep your knees together and pull back as much as possible . Hold for a few normal deep breaths , then relax back to a prone position face down , his head to one side .
3 . THE SHOOTING BOW In Sanskrit called akarna Dhanurasana and one leg drawn like a bow shot . Sit with your legs stretched out in front and back straight . Reach forward with both hands and embracing her legs , to control the right foot with your left hand and left foot with your right hand .
Inhale , bend your left knee and pull the leg through the body , close to your chest , pointing the elbow and turn your body slightly to the right . The left hand remains firm and tight , holding the right foot . Hold posture with normal breathing , release slowly , and relax . Repeat on other side . At first it was enough to keep the bent left leg with his right hand . When this is easy , stretch down and hold the left foot with the right hand . Continue to draw on the left foot , lifting it higher on each exhalation .
