Before practicing these asanas, you should warm up with some easy exercises.
Begin with the “plow” pose. It shapes the hips, the waist, dispels the fat around the belly and smoothes wrinkles on the face. Makes the back more flexible, relieves fatigue. This asana is useful for irregular monthly cycle, gastritis, etc. Lie with palms facing the floor. Use your abdominal muscles to lift the pelvis and legs. Release them over the head to where you can.
Stay in the pose for about a minute. Try to stay still. Move back in reverse order very smoothly your body on the floor. Turn palms toward the ceiling and have a short relaxation. Do not do the “plow” if you have atherosclerosis, hypertension, and hernia. Do not force yourself to perform it perfectly until you get flexible enough.
The next posture is called “fish”. It forms a beautiful bust, shoulders and neck. It also smoothes wrinkles. Waist becomes more flexible. Put your hands under the seat facing the floor. Lift up on your elbows with a nice curve. Put your crown to the floor.
To come out of the pose, gently lift the crown, and then slide the back of the head, shoulders, and hands out. Relax for a while. This allows the body to absorb the effect of the asana.
The next asana is “cobra”. It smoothes wrinkles and shapes the bust, waist, hips and thighs. It gives us grace gait. Lie on your stomach with face pressed against the floor. Bend your hands on both sides of the chest. Palms should be facing the floor. Inhale and lift your body while holding out your arms at the elbows. If you cannot perform this entirely, do not worry. It is important the navel to stay on the floor and the face to be up. You should perform the asana with medium open legs to put more pressure on the chest. Repeat this 3 times. Hold until you make at least 5-10 deep breaths.
Stay on your stomach to make the “bow” asana. Catch ankles with hands. Hold for 10 to 30 seconds. Try to swing your body. Repeat 5 times if possible, breathing normally and rest between repetitions for a minute.
Do not do the asana if you have heart disease.