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TRAINING

Posture 3: Posture of the head
down dog, lifted leg

(Eka Pada Adho Mukha
Svanasana)

Lift your leg towards the sky while keeping the hips
lined up as in the classical posture of the head down
dog. This posture reinforces the whole body. Don’t
forget to practice with the other leg after.

Posture 4: Crocodile, lifted leg
(Eka Pada Chaturanga)

From the posture Eka Pada Adho Mukha Svanasana, go
down in Chaturanga with the eyes straight forwards,
the elbows backwards and brushing against the ribs,
you must keep a 90-degree angle with the elbows,
your arms must be spread, do not go down too low to
maintain the 90-degree angle.

Posture 5: the posture of the cobra (Bhujangasana )

of the abdomen are tensioned and the blood is
propelled towards the backbone.
Lying down on the belly, palms of the hands on
the ground, under the shoulders, expire deeply.
Inspire slowly lifting the head and the trunk
with extension of the arms. Contract your dorsal
muscles. Avoid to carry your body weight with
the arms, they must only prevent you from falling
facedown.

The entire nervous system takes advantage of this Your legs must remain floppy during the exercise.
Asana (posture) of the cobra, the nervous toning With the low-belly on the ground, only the trunk
is pushed at an optimum way. The right muscles must be solicited at its basis. Keep your head up.
Increase the straightening by pushing slightly on
the toning of the dorsal muscles and abdominals.
The kidneys fully benefit from the Bhujangâsana.

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