Fundamental Yoga Postures and their Variations
1. THE COBRA
Do this in straightforward stages. Rests, face slanted, legs solidly together and stretched outback, sanctuary on the floor. Put your hands, palm down, just under your shoulders. Take in and raise your head, crushing your neck back, as of now use your hands to push your trunk up until you are bowing in a magnificent curve from your lower spine to the back of your neck. You need to go no farther than this. Regardless, on the off chance that you are satisfactorily agile, you would now have the option to fix your arms absolutely, bend the legs at the knees and drop your head back to contact your feet. Whether or not your head goes way off the mark to your feet, drop it back very far and hold the position with significant unwinding. Rise out of the position steadily, returning to the face slanted position. Loosen up with your head to the side. Repeat.
2. THE BOW
This is moreover an absurd variation of the direct bow. It is astounding the number of children who can do it immediately. Take it, for sure, in straightforward stages. Lie face leaned on your mat. If you are very meager have a charming thick, padded mat for this one. Take in and contort your knees up. Stretch back with your arms and hold onto your lower legs, keeping fingers and thumbs all together obviously. Take in and at the same time raise your head and chest, pulling at your lower legs and taking knees and thighs off the floor. Breathe in customarily, endeavoring to kick up your legs higher and lifting your head. You are presently bowed like a bow, changing the weight of your body on your mid-area. You can stop here yet in case you can regardless broaden further, slide your hands down your legs, lift them higher, keep the knees together and pull back whatever amount of you can. Hold for two or three common full breaths, then, loosen up back to the face-slanted position, head to the side.
3. THE SHOOTING BOW
In Sanskrit this is known as Akarna Dhanurasana and one leg is drawn up like a shooting bow. Sit with the two legs relaxed up in front and back straight. Reach forward with two hands and affix your feet, getting the right foot with the left hand and the left foot with the right hand. Take in, contort the left knee and pull the foot across the body, stowed away from every other person, pointing the elbow up and turning the body fairly to the right. The left-hand stays firm and tight, holding the right foot. Hold act with ordinary breathing, release slowly, and loosen up. Repeat on the inverse side. Before all else, it is adequate to hold the turned left leg with the right hand. Exactly when this is basic, stretch down and hold the left foot with the right hand. Continue to pull on the left foot, lifting it higher on each exhalation.
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