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.

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

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

Tense the muscles in your butt and lift your left / right leg about 4–6 inches (10–15 cm). Keep your knee straight as you lift your

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

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.

4. When you come up slowly, both hips and chest should move together while maintaining a straight back (it is crucial that you do not round your back throughout this exercise since you should be focusing on engaging your quadriceps).

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

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

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.

Start face down on the floor, propped up on your elbows. Place your feet apart at shoulder width. Raise your body up off the floor. Your only points of contact with the floor should be your forearms, elbows and toes. Make sure that your butt is not elevated higher than your back. Your back should be flat like a plank. Hold the position for 30 seconds and then lower yourself. Perform this exercise 5 times.

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.

Slowly lift the wand above your chest by straightening both arms. Your palms should face up, toward the ceiling. Use your unaffected arm to help lift the wand. Hold the wand as high as you comfortably can for 5 seconds.

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.