Basic Yoga Postures And Their Variations
Posted on Sep 01, 2010 under Cool | No Comment
1. THE COBRA Do this in easy stages. Lie down, face prone, legs closely together and extended backwards, your forehead on the ground. Place your hands, palm down, slightly below the shoulders. Breathe in and raise the head, pressing your own neck back, now make use of your hands to press the trunk up until you are bending in a beautiful arc from the lower backbone to the back of your neck. You need move no further than this. Nevertheless, if you are supple enough, you can now straighten the arms completely, bend the legs at the knees and drop your head back to touch your feet. Even if your head goes nowhere near the feet, drop it back as far as possible and hold the pose with yoga breathing. Come from the posture very slowly, coming back to the face prone posture. Relax having your head to one part. Repeat. This yoga move is very effective.
2. THE BOW This is also an extreme version of the simple bow. It is surprising how many kids can do it immediately. Get it, once again, in simple phases. Lie face inclined on your yoga exercise mat. If you are really slim have a good thick, padded mat with this one. Inhale and bend your knees up. Stretch back with your arms and catch hold of the ankles, keeping fingers and thumbs all together upon the outside. Inhale and simultaneously raise the head and chest, pulling at the ankles and raising knees and thighs off the floor. Inhale and exhale normally, seeking to kick up your legs higher and raising your head up. You’re now curved like a bow, controlling the load of your body on your belly. You can stop here but if you’re able to nevertheless extend further, then slide your hands down the legs, lift these higher, keep the knees with each other and pull back just as much as you can. Keep for a few normal heavy breaths, then relax to the face-prone posture, head to one part. These are shown in yoga teacher training.
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 both legs extended right in front and back straight. Stretch forward with both hands and hold your feet, catching the right foot using the left hand and the left foot with the right hand. Inhale, fold the left knee and draw the foot across the body, near to your chest, pointing the elbow up and turning the body a bit to the right. The left hand keeps firm and tight, holding the right foot. Hold pose using normal breathing, release gradually, and relax. Do it again on other side. In the beginning it is enough to keep the bent left leg using the right hand. As soon as this is easy, stretch downward and keep the left foot using the right hand. Continue to yank on the left foot, lifting it higher on every exhalation. Learn more in the yoga conference.
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