Traditional Yoga Postures and their Variations

 

Traditional Yoga Postures and their Variations

 

3-Yoga Postures  www.urlfreeze.com/dudley/bruxism/

 

Number one- Is the cobra. This is best don in stages. get your mat or some where comfortable to lie down , Lie down face down, the leg should be slightly together and stretch back place your forehead on the floor place your arms and palm under your shoulders. Breath in and rease your head pressing your neck back, at the same time use your hands to push your trunk up till you find yourself bending into an arc from the lower spine right to the back of you neck , that is as far as you need to go with this.

 

If you are one of those people that are quit supple you can straighten your arms completely, simply by bending the legs at your knees and trop your head back to touch your feet. May be you wont even get any where near your feet, you should drop it back as far as you can with out strain and hold the posture , while breathing deeply.

 

Come out of the posture very slowly, returning to the face prone posture. Relax with your head to one side. Repeat.

 

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2. THE BOW This is also an extreme version of the simple bow. It is surprising how many children can do it immediately.

 

Take it, once again, in easy stages. Lie face prone on your mat.

 

If you are very slim have a nice thick, padded mat for this one. Inhale and bend your knees up. Stretch back with your arms and catch hold of your ankles, keeping fingers and thumbs all together on the outside.

 

 Inhale and at the same time raise your head and chest, pulling at your ankles and lifting knees and thighs off the floor. Breathe normally, trying to kick up your legs higher and lifting your head up. www.urlfreeze.com/dudley/bruxism/

 

Now you find that you are bent like a bow, with your weight balancing

On your abdomen. At this point you can stop ,But if you want to stretch still further then slide your hands down your legs, lift them higher, keep the knees together at the same time pull back as much as you possible can.

Hold for 3 or 4 normal breath then relax back to the face-prone position, head to one side.

 

 

3. THE SHOOTING BOW Sanskrit this is known In as Akarna Dhanurasana you have one leg is drawn up like a shooting bow. You sit with both your legs out stretch in front of you , with straight back. Now reach and hold your feet with both hands right hand to right foot and left hand to left foot, keeping your back straight. Inhale, bend the left knee and pull the foot across the body, close to your chest, pointing the elbow up and twisting the body slightly to the right. The left hand stays firm and tight, holding the right foot.

 

Hold posture with normal breathing, release slowly, and relax. Repeat on other side. In the beginning it is enough to hold the bent left leg with the right hand. When this is easy, 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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