Fundamental Yoga Postures And Their Versions

1. THE COBRA Do this in easy stages. Lie down

, face inclined, legs tightly together and stretched backwards, your forehead on the floor. Put your hands, palm down, just under your shoulders.

Inhale and raise your head, pushing your neck back, now use your hands to push your trunk up right up until you are bending in a wonderful arc from the lower backbone to the rear of the neck. You need move no further than this. Nevertheless, if you are flexible enough, you are now able to straighten your arms totally, bend the legs within the knees and drop your head back to touch your feet. Even though the head goes nowhere close to the feet, drop it back as far as possible and keep the posture using yoga breathing. Come out of the pose very slowly and gradually, returning towards the face prone posture. Relax having your head to one part. Do it again.

2. THE BOW This is a serious type of the simple bow. It's surprising how many kids can perform it instantly. Take it, once again, in easy phases. Lie face prone on your yoga exercise mat. If you are really slender use a nice thick, padded mat with this one. Inhale and bend the knees up. Stretch back using your arms and catch hold of your ankles, keeping fingers and thumbs all together on the outside.

Breathe in and simultaneously elevate your head and chest, pulling at the ankles and raising knees and thighs from the ground. Inhale and exhale normally, seeking to kick your legs higher and raising your head up. You are now curved like a bow, balancing the weight of your body on your belly. You can stop right here but if you're able to nevertheless stretch further, then slide your hands down your legs, lift these higher, keep your knees with each other and pull out as much as you possibly can. Keep for a few normal deep breaths, then relax back to the face-prone position, head to one part.

3. THE SHOOTING BOW In Sanskrit this is known as Akarna Dhanurasana and one leg is used just like a shooting bow. Sit down with the two legs stretched out in front and back straight. Stretch forward with both hands and hold the feet, catching the right foot with the left hand and the left foot using the right hand. Breathe in, fold the left knee and pull the foot over the body, near to your chest, pointing the elbow upwards and turning your body slightly to the right. The left hand keeps firm and tight, holding the right foot. Keep pose using normal breathing, release gradually, and loosen up. Do it again on other side. At first it is enough to hold the bent left leg with the right hand. When this is effortless, extend downward and hold the left foot using the right hand. Continue to yank on the left foot, raising it higher on every exhalation.

by: Beth Shaw

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