basic yoga postures after dinnerand their Variations

Basic Yoga Postures and their Variations

1. THE COBRA do this in simple stages. Lie down, slope prone, legs tightly together and stretched back, forehead on the floor. Put your hands, palm down, just below your shoulders. Inhale and lift your head, pressing your neck back, now use your hands to shove your trunk occurring until you are bending in a lovely arc from your lower spine to the encourage of your neck. You need go no further than this. However, if you are gymnastic enough, you can now straighten your arms completely, bend the legs at the knees and fall your head back up to be next to your feet. Even if your head goes nowhere close your feet, fall it encourage as far-off as attainable and sustain the posture subsequently deep breathing. come out of the posture agreed slowly, returning to the position prone posture. Relax like your head to one side. Repeat.

2. THE BOW This is as a consequence an extreme tally of the simple bow. It is surprising how many children can attain it immediately. understand it, later than again, in simple stages. Lie incline prone on your mat. If you are enormously slim have a nice thick, padded mat for this one. Inhale and tweak your knees up. Stretch urge on like your arms and catch sustain of your ankles, keeping fingers and thumbs all together upon the outside. Inhale and at the thesame grow old lift your head and chest, pulling at your ankles and lifting knees and thighs off the floor. Breathe normally, maddening to kick happening your legs future and lifting your head up. You are now bent taking into account a bow, balancing the weight of your body on your abdomen. You can end right here but if you can nevertheless stretch further, after that slide your hands down your legs, lift them higher, save the knees together and pull support as much as you can. sustain for a few normal deep breaths, then relax encourage to the face-prone position, head to one side.

3. THE SHOOTING BOW In Sanskrit this is known as Akarna Dhanurasana and one leg is drawn going on in the same way as a shooting bow. Sit when both legs stretched out in belly and support straight. achieve attend to subsequent to both hands and clasp your feet, catching the right foot behind the left hand and the left foot bearing in mind the right hand. Inhale, regulate the left knee and pull the foot across the body, near to your chest, pointing the elbow taking place and twisting the body slightly to the right. The left hand stays unqualified and tight, holding the right foot. retain posture with usual breathing, liberty slowly, and relax. Repeat on extra side. In the introduction it is tolerable to withhold the bent left leg as soon as the right hand. gone this is easy, stretch beside and retain the left foot following the right hand. Continue to pull upon the left foot, lifting it later upon each exhalation.