1. THE COBRA: Do this in gradual steps. Lay face down, legs securely together and extended backwards, with your forehead on the floor. Place your hands, palm facing down, right below your shoulders. Breathe in and lift your head, pushing your neck backwards, then use your hands to raise your torso till you’re flexing in an arch from your lower back to the base of your neck. You don’t have to advance beyond this. But if you’re sufficiently flexible, you may next straighten out your arms entirely, flex the legs at the knees and dip your head backwards to contact your feet. Even though your head might not go anywhere near your feet, press it back as much as you can and maintain the posture while breathing deeply. Emerge from the posture gradually, coming back to the face down posture. Rest with your head to the side.
2. THE BOW
This is an advanced variation of the straightforward bow. It’s amazing the number of children who are able to do it right away. Once more, do it in gentle stages. Lay face down on your mat. If you’re quite slender use a substantial cushioned mat. Breathe in and flex your knees upwards. Extend your arms back and grab hold of your ankles, holding your thumbs and fingers together on the exterior. Breathe in and at the same instant lift your head and chest, pulling your ankles and raising your knees and thighs away from the floor. Breathe regularly, attempting to elevate your legs higher and raising your head. You’re now flexed like a bow, balancing the weight of your body on your stomach.
You could quit here but if you are able to extend more, slide your hands down along your legs, raise them higher, hold the knees together and pull back as far as possible. Maintain for several deep breaths, and then release your body to the face-down pose, head to the side.
3. THE SHOOTING BOW
In Sanskrit this is called Akarna Dhanurasana. One leg is pulled up like a shooting bow. Sit down with both legs extended to the front and your back upright. Stretch frontward using both hands and grasp your feet, grabbing the left foot with the right hand and the right foot with the left hand. Breathe in, flex the left knee and draw the foot across the body, near to your chest, aiming the elbow up and turning the body somewhat to the right. The left hand remains immobile and fixed, gripping the right foot. Maintain posture with regular breathing, let go gradually, and relax. Repeat on the other side.
Initially it’s sufficient to grasp the flexed left leg with the right hand. Once this becomes comfortable, extend further and clasp the left foot with the right hand. Keep pulling on the left foot, raising it higher on each exhalation.
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