Basic Yoga Postures

1. THE COBRA Do this in simple steps.
Liggen, capable of his face, legs tightly together and stretched back, forehead on the floor. Put your hands palm down, just under your shoulders. Breathing and raising your head, neck pressing on your back, now use your hands to your tribe until you look into a beautiful arc from your lower back to the back of your neck. You need go no further than this. However, if you're flexible enough, you can now fully straighten your arms, bend your legs at the knees and put your head back into contact with your feet. Even if your head is nowhere near your feet, put it back as far as possible and hold the attitude with deep breathing. Come from the attitude very slowly return to face the open attitude. Relax with your head to one side. Repeat.

2. The bow This is also an extreme version of the ordinary arc.
It is amazing how many children can immediately. Take, again, in simple steps. Lie on your face susceptible mat. If you have a very slim beautiful thick, padded mat for this. Breathing and bend your knees. Stretch back with your arms and catch hold of your ankles, fingers and thumbs together to keep all the exterior. Breathing and simultaneously raise your head and chest, draw on your ankles and knees and thighs lifting of the floor. Breathe normally, trying to kick up your legs higher and lifting your head. You are now bent like a bow, balancing the weight of your body on your abdomen. You can here but if you can still stretch, then slide your hands in your legs, lift them higher, keep the knees together and pull back as much as you can. Keep a normal couple deep breaths, then relax back to the face-prone position, head to one side.

3. THE SHOOTING BOW In Sanskrit this is known as Akarna Dhanurasana and one leg was drawn up as a bow shooting.
Ga sit with both legs stretched in the front and back straight. Reaching with both hands and clasp your feet, catching the right foot with the left hand and left foot to the right. Breathing, bend the left knee and pull the foot in the body, close to your chest, the elbow up and twisting the body slightly to the right. The left remains solid and tight, holding the right foot. Keep attitude with normal breathing, relatively slow, and relax. Repeat on the other side. In the beginning it is enough to the left leg bent with the right side. When is this simple, tight and hold the left foot with the right hand. Continuation of the haul at the left foot, lifting the higher on each exhalation.