1. the COBRA do so easy stages. Lie down, prone, face front legs tightly together and stretched out on the floor. Put your hands, palms down, just below the shoulders. Inhale and lift your head, pressing the neck back, now use your hands to push the trunk until there are flexing in a beautiful arc from the spine below the back of the neck. It is necessary to go beyond this. However, if you are soft enough, you can now straighten fully your arms, bend your legs, knees and dropped his head back to touch your feet. Even if the head goes anywhere near your feet, falling back as far as possible and hold the posture with deep breathing. Exit the posture very slowly returning to prone face posture. Relax with your head to the side. Repeat.
2. the bow is also an extreme version of the bow easy. It's amazing how many children can do so immediately. Take it, once again, in easy stages. Lie prone on your face pad. If you are very thin, have a thick padded mat nice for this. Inhale and bend your knees up. Stretch back with arms and take possession of your ankles, keeping your fingers and thumbs together outside. Breathe in and at the same time raise the head and chest, pulling at my ankles and lifting knees and thighs off the floor. Breathe normally, looking to kick on the upper legs and raising her head. Now bent, balance the weight of your body on your abdomen. Can stop here but if you can still stretch further, then slide your hands down your legs, lift them higher, keep your knees together and pull back as much as you can. Press and hold for a few deep breath normal, then relax at the location prone to face, head on one side.
3. Bow Shooting In Sanskrit this is known as Akarna Dhanurasana and a leg is drawn up like a bow. Sit with both legs stretched out in front and back straight. Reach forward with both hands and feet, grabbing the right foot with your left hand and the left foot with the right hand. Inhale, bend your left knee and pull your foot through the body, close to the chest, point your elbow and twisting your body slightly to the right. The left hand remains firm and tight, keeping your right foot. Hold posture with normal breathing, release slowly and relax. Repeat on other side. At the beginning is enough to keep the left leg with your right hand folded. When this is easy, extend downward and hold that the left foot with the right hand. Continue pulling on the left foot, lifting up on each exhale.
2. the bow is also an extreme version of the bow easy. It's amazing how many children can do so immediately. Take it, once again, in easy stages. Lie prone on your face pad. If you are very thin, have a thick padded mat nice for this. Inhale and bend your knees up. Stretch back with arms and take possession of your ankles, keeping your fingers and thumbs together outside. Breathe in and at the same time raise the head and chest, pulling at my ankles and lifting knees and thighs off the floor. Breathe normally, looking to kick on the upper legs and raising her head. Now bent, balance the weight of your body on your abdomen. Can stop here but if you can still stretch further, then slide your hands down your legs, lift them higher, keep your knees together and pull back as much as you can. Press and hold for a few deep breath normal, then relax at the location prone to face, head on one side.
3. Bow Shooting In Sanskrit this is known as Akarna Dhanurasana and a leg is drawn up like a bow. Sit with both legs stretched out in front and back straight. Reach forward with both hands and feet, grabbing the right foot with your left hand and the left foot with the right hand. Inhale, bend your left knee and pull your foot through the body, close to the chest, point your elbow and twisting your body slightly to the right. The left hand remains firm and tight, keeping your right foot. Hold posture with normal breathing, release slowly and relax. Repeat on other side. At the beginning is enough to keep the left leg with your right hand folded. When this is easy, extend downward and hold that the left foot with the right hand. Continue pulling on the left foot, lifting up on each exhale.
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