Yoga Moves

The yoga positions listed below are basic yet famous techniques that will enable you to experience that yoga ‘zone’, and all of its benefits! There are variations to these positions should you suffer with any physical limitations:

1.  THE COBRA  - you should do this in easy stages. Lie face-down, face prone, legs tightly together and stretched back, forehead on the floor. Place your hands, palm down, just under your shoulders. Inhale deeply and then raise your head, pressing your neck back, now use your hands to push your trunk up until you are bending in a beautiful arc from your lower spine to the back of your neck. You need go no further than this. However, if you are supple enough, you can now straighten your arms completely, bend the legs at the knees and drop your head back to touch your feet. Even if your head goes nowhere near your feet, drop it back as far as possible and hold the posture whilst continuing to breathe deeply. Come out of the posture very slowly, returning to the face prone position. Relax with your head to one side. Repeat.
2.  THE BOW  - this is also an extreme version of the simple bow. It is actually surprising how many children can do this immediately. Once again just take it in easy stages. Lie face prone on your yoga mat. If you are very slim try to use a thicker, more padded yoga mat for this one. Inhale deeply and bend your knees up. Stretch back with your arms and catch hold of your ankles, keeping fingers and thumbs 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 push upward with your legs whilst lifting your head simultaneously. You are now bent like a bow, balancing the weight of your body on your abdomen. You can stop right there but if you are still able to stretch further, then slide your hands down your legs, lift them higher, keep the knees together and pull back as much as you can. Hold your breath for a few normal 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 because one leg is drawn up to symbolize a shooting bow. Sit with both legs stretched out in front of you keeping your back straight. Reach forward with both hands and clasp your feet, catching the right foot with the left hand and the left foot with the right hand. 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 this posture and breathing normally, release the position slowly, and relax. Repeat on your other side. Don’t worry, when you are starting out it is enough to just hold the bent left leg with your right hand. When this becomes easier, stretch down and hold the left foot with the right hand. Continue to pull on the left foot, lifting it higher on each exhalation.

Whilst the yoga positions described above seem demanding to say the least, the secret is to try and relax when you practise your yoga moves. It is amazing how much more supple the body becomes when you begin to relax.