Yoga... For the Body and the Mind

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Lie down on your stomach with your elbows bent and hands placed flat on the floor a few inches in front of your shoulders. Slowly raise your head, your neck, and then your spine—vertebra by vertebra—until you've reared up in the "strike" position of an attacking cobra. Let your upper back do most of the lifting work. Continue to rise until your arms are straight (or as nearly so as possible) . . . keeping your body, from the navel down, flat on the floor. Hold the final position for 10 to 20 seconds, then slowly lower your torso.

The LOCUST (Salabhasana) is an appropriate follow-up to the Cobra, since it exerts a different kind of pressure on the spine. In addition to strengthening the lower back, this posture brings blood to the neck and brain, and enhances the tone of the pelvic muscles. Again, begin by lying face down on the floor . . . but this time, press your arms—with each hand clenched in a fist—under your hipbones. Next, slowly raise your legs as high as possible while balancing on your arms, chest, shoulders, and chin. Stay in the pose for 10 to 15 seconds, then gently lower your legs to the ground.

The BOW (Dhanurasana) combines the beneficial effects of the Locust and the Cobra, and it's said to be an especially healthful pose for women. Lie on your stomach, bend your knees, then reach back and grab your ankles in an effort to lift your thighs and chest off the floor. Initially, you probably won't be able to manage the feat . . . but it'll be easier to pull the "bow" taut if you spread your legs wide apart at first.

After your muscles have strengthened, you'll be able to keep your legs together as you lift off the ground and balance only on your stomach. Hold the drawn-bow pose for at least six seconds (once you achieve a good balance, you can even rock back and forth slightly in this asana), then release your ankles and move back into the starting position. The Dhanurasana promotes freer circulation in the whole body, and you should feel a healthy glow as you come out of it. Abdominal and stomach muscles are massaged, too, and the Bow tends to stretch—and firm—the legs, chest, throat, and jawline. It's also wonderful for loosening and limbering the spine, the hips, and the shoulders.

You can finish up your hatha session with a few minutes of relaxation in the appropriately named CORPSE pose (Savasana). Lie on your back with your legs and arms outstretched, close your eyes, and relax your body as completely as you can. Keep your arms slightly away from your body and your legs apart, and don't try to point your toes or straighten your fingers, since doing so could create unnecessary tension. Concentrate on your breathing for a minute or two—or until it becomes quiet and even—then allow your attention to travel through your body in a conscious effort to relax each part. Begin at the feet and move upward through your legs, torso, arms, shoulders, and head . . . instructing each muscle to "let go" and allowing the tension to drain out of it.

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