1. THE COBRA Do this in simple stages. Rests, face inclined, legs firmly together and extended back, brow on the floor. Put your hands, palm down, simply under your shoulders. Breathe in and raise your head, squeezing your neck back, presently utilize your hands to drive your trunk up until you are bowing in an excellent circular segment from your lower spine to the back of your neck. You need go no more distant than this. In any case, in the event that you are supple enough, you would now be able to rectify your arms totally, twist the legs at the knees and drop your head back to contact your feet. Regardless of whether your head goes not even close to your feet, drop it back beyond what many would consider possible and hold the stance with profound relaxing. Leave the stance in all respects gradually, coming back to the face inclined stance. Unwind with your head to the other side. Rehash.
2. THE BOW This is additionally an extraordinary adaptation of the basic bow. It is astonishing what number of youngsters can do it right away. Take it, by and by, in simple stages. Untruth face inclined on your tangle. On the off chance that you are thin have a decent thick, cushioned tangle for this one. Breathe in and twist your knees up. Stretch back with your arms and seize your lower legs, keeping fingers and thumbs all together outwardly. Breathe in and simultaneously raise your head and chest, pulling at your lower legs and lifting knees and thighs off the floor. Inhale ordinarily, attempting to kick up your legs higher and lifting your head up. You are presently bowed like a bow, adjusting the heaviness of your body on your stomach area. You can stop directly here however on the off chance that you can in any case stretch further, at that point slide your hands down your legs, lift them higher, keep the knees together and draw back as much as you can. Hold for a couple of typical full breaths, at that point unwind back to the face-inclined position, head to the other 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 extended in front and back straight. Reach forward with two hands and fasten your feet, getting the correct foot with the left hand and the left foot with the correct hand. Breathe in, twist the left knee and draw the foot over the body, hidden from everyone else, pointing the elbow up and bending the body somewhat to one side. The left hand remains firm and tight, holding the correct foot. Hold act with typical breathing, discharge gradually, and unwind. Rehash on opposite side. Initially it is sufficient to hold the bowed left leg with the correct hand. At the point when this is simple, extend down and hold the left foot with the correct hand. Keep on pulling on the left foot, lifting it higher on every exhalation.
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