When you are practicing yoga, there are some postures available in yoga pose with each variation. First, you can practice cobra pose. It is easy stage in yoga posture. You lie down face prone and your legs are tightly together. You are stretched back and forehead on the floor. You put the hands, palm down and under the shoulder. You should inhale and raise the head and press the neck back. You use the hands to push the trunk up until you bend in beautiful arch from lower spine to back of neck. You should practice no further than this pose. If you feel supple enough, it is possible for you to straighten the arms completely and bend the legs at the knees and drop the head to touch the feet. If your head is nowhere near the feet, you drop it back as far as possible and you can hold the posture with deep breathes. You come out the posture slowly and return to face prone posture. You can relax with the head to one side. You repeat this pose for several times.
Second, you can practice bow pose. It is extreme of simple bow pose. Many children can practice it immediately. It is easy stages. You lie face prone on mat. If you have nice thick, slim, padded mat for this one. You should inhale and bend the knees up. You can stretch the back with the arms and catch hold the ankles. You keep the fingers and thumb together on outside. You inhale at the same time raise the head and chest. You also pull at the ankle and lift the knee and thigh off the floor. You breathe normally and try to kick up the legs higher and lift the head up. You are bending like bow; balance the body weight on the abdomen. You can stop it right here, but if you can stretch further then slide the hands down the legs, you lift them higher and keep the knee together. You pull back and hold this position for normal deep breathes. You can relax back to face prone position and the head is one side.
Third, you can practice shooting bow or akarna dhanurasana pose. You are practicing this pose by one leg is drawn up shooting bow. You sit with legs stretch out in front of and back straight. You reach forward with hands and clasp the feet, catch the right foot with left hand and left foot with right hand. You inhale and bend the left knee. You also pull the foot across the human body, close the chest, pointing your elbow and twist the body slightly. Your left hand stays tight and firm, hold the right feet. You should hold this posture with normal breathe, slowly and feel relax. You can repeat it on other sides. It is enough to hold the bent with left leg with right hand. You stretch down and hold the left foot with right hand. You can continue to pull the left foot and lift it higher on exhalation.
