Cobra Posture Research Paper

Lie down and place the soles of your feet while bending the knee to the side. Put your hands behind your head and keep your elbows in line with your ears. Continue to lie on the floor and bend your chest until almost stick to the floor. Do this exercise 10 times a day.

While keeping your heel at your buttocks, gently arch your back so your head, shoulders, and hips line up.

as the tree in most yoga styles). This exercise stimulates the nervous system, assists balance,

Lie on your side with your left / right leg on top. Your head, shoulders, knees, and hips should line up. You may bend your lower knee to help maintain your balance.

You will lie down on your side with your knees pulled up toward your chest.

Stand with your feet apart at shoulder width. Place your hands behind your head with your elbows out and squat. At the lowest point in the squat, you should lean forward so that your shoulders are directly above your knees. Keep your back straight at all times.

Then, bring your right knee forward and out to the side. Slide your left leg back (knee straight), lower your torso, and lay elbows against the floor while breathing out.

Keep your hands together and move your elbows apart and down toward the floor as far as you comfortably can.

Stand up straight, and lift one leg in front of you into a 90-degree position. Don't bend your knees. Hold the position as long as you can. Then, switch legs.

1. Place your feet shoulder-width apart (feet can be pointed straight or turned slightly outward).

Lying on stomach with thighs together, reach back and gently pull one ankle toward the buttocks until stretch is felt. Hold 30 seconds or more. Repeat with other ankle.

Point both feet up toward the ceiling. Inhale, and stretch the arms up over the head. Following the direction of the hands, at the same time lengthen the entire spine upwards. Exhale and bend forward from the hips keeping the spine as lengthened as possible and reaching towards the feet with the hands as coming down. Reach the feet if possible, If can not reach the feet, let the hands fall easily on top of the shins or thighs, or alongside the legs on the floor, or wherever they can comfortably rest. Try to avoid a lot of curvature in central part of the spine during this pose. Try and keep the back straighter. Assure the feet are kept together pointed straight up towards the ceiling. When in position the gently pull with the arms on the feet or legs, stretching the head more towards the feet and giving an additional stretch to the spine and backs of the legs, hold the pose, relax as much as possible, particularly in the shoulders and hips. With each exhale let the breath do the work - ideally the abdomen should fall closer toward the thighs, the chest toward the knees and the head towards the feet. Hold the asana for 30 seconds. To come out of the seated forward bend, inhale and stretch the hands past the feet, come up with a flat back stretching the arms and spine up as the body comes up. Exhale and relax the arms

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

Lie on a flat surface and bend your knees. Your feet should be flat on the surface and arms by your side. Pull your tummy muscles in and bring your right knee up toward your chest. Hold the shin area with your hands. Straighten your left leg as

Bhekasana: This is one asana that resembles frog pose. When you see anyone doing it, it will remind you of frog. The person who is doing it should lie down properly on the belly. After this try to grab the feet. Now when you are inhaling try to lift the chest and then try to squeeze your shoulders towards one another. You need to fold your feet comfortably towards the region of hip and your hands should hold your toes. One should hold this position for at least five breaths and after that one can surely release the same.