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1. THE COBRA Do this in simple stages. Lie down, face prone, legs tightly with each other and stretched back, forehead on the floor. Place your hands, palm down, just below your shoulders. Inhale and raise your head, pressing your neck back, now use your hands to push your trunk up till you are bending in a stunning arc from your lower spine to the back of your neck. You need to have go no further than this. Nevertheless, if you are supple enough, you can now straighten your arms totally, 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 attainable and hold the posture with deep breathing. Come out of the posture extremely slowly, returning to the face prone posture. Loosen up with your head to one particular side. Repeat THE BOW This is also an extreme version of the simple bow. It is surprising how many young children can do it right away. Take it, as soon as again, in effortless stages. Lie face prone on your mat. If you are very slim have a nice thick, padded mat for this one particular. Inhale and bend your knees up. Stretch back with your arms and catch hold of your ankles, maintaining fingers and thumbs all together on the outdoors. Inhale and at the identical time raise your head and chest, pulling at your ankles and lifting knees and thighs off the floor. Breathe typically, trying to kick up your legs greater and lifting your head up. You are now bent like a bow, balancing the weight of your physique on your abdomen. You can cease correct right here but if you can still stretch additional, then slide your hands down your legs, lift them increased, maintain the knees collectively and pull back as considerably as you can. Hold for a couple of standard deep breaths, then relax back to the face-prone position, head to one side. three. THE SHOOTING BOW In Sanskrit this is known as Akarna Dhanurasana and one leg is drawn up like a shooting bow. Sit with each legs stretched out in front and back straight. Reach forward with both hands and clasp your feet, catching the appropriate foot with the left hand and the left foot with the right hand. Inhale, bend the left knee and pull the foot across the physique, close to your chest, pointing the elbow up and twisting the physique slightly to the right. The left hand stays firm and tight, holding the right foot. Hold posture with standard breathing, release slowly, and loosen up. Repeat on other side. In the beginning it is adequate to hold the bent left leg with the right hand. When this is effortless, stretch down and hold the left foot with the proper hand. Continue to pull on the left foot, lifting it greater on each and every exhalation. thebendchiropractor.com goulart chiropractic rate us