. THE COBRA Do this in color="#001000"
easy stages. Lie down, face size="-2">http://www.best-applema
prone, legs tightly c.info
together and stretched back,
forehead on the floor. Put your 2. THE BOW This is also an
hands, palm down, just under your extreme version of the simple
shoulders. Inhale and raise your bow. It is surprising how many
head, pressing your neck back, children can do it immediately.
now use your hands to push your Take it, once again, in easy
trunk up until you are bending in stages. Lie face prone on your
a beautiful arc from your lower mat. If you are very slim have a
spine to the back of your neck. nice thick, padded mat for this
You need go no further than this. one. Inhale and bend your knees
However, if you are supple up. Stretch back with your arms
enough, you can now straighten and catch hold of your ankles,
your arms completely, bend the keeping fingers and thumbs all
legs at the knees and drop your together on the outside. Inhale
head back to touch your feet. and at the same time raise your
Even if your head goes nowhere head and chest, pulling at your
near your feet, drop it back as ankles and lifting knees and
far as possible and hold the thighs off the floor. Breathe
posture with deep breathing. Come normally, trying to kick up your
out of the posture very slowly, legs higher and lifting your head
returning to the face prone up. You are now bent like a bow,
posture. Relax with your head to balancing the weight of your body
one side. Repeat href="http://www.best-applemac.in right here but if you can still
fo" stretch further, then slide your
title="http://www.best-applemac.i hands down your legs, lift them
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and pull back as much as you can. foot across the body, close to
Hold for a few normal deep your chest, pointing the elbow up
breaths, then relax back to the and twisting the body slightly to
face-prone position, head to one the right. The left hand stays
side. firm and tight, holding the right
foot. Hold posture with normal
3. THE SHOOTING BOW In Sanskrit breathing, release slowly, and
this is known as Akarna relax. Repeat on other side. In
Dhanurasana and one leg is drawn the beginning it is enough to
up like a shooting bow. Sit with hold the bent left leg with the
both legs stretched out in front right hand. When this is easy,
and back straight. Reach forward stretch down and hold the left
with both hands and clasp your foot with the right hand.
feet, catching the right foot Continue to pull on the left
with the left hand and the left foot, lifting it higher on each
foot with the right hand. Inhale, exhalation.
bend the left knee and pull the
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Basic Yoga Postures and their Variations
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