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The old version of this post was a short list of three poses (the cobra, the bow and the shooting bow), and much of its wording was scrambled until the instructions no longer made sense. All three are classic poses with easier and harder versions, so this rewrite keeps them and explains each one clearly, along with who should skip them.

What should you know before you start?

Two of the poses are backbends done lying on your stomach, and the third is a seated stretch for the hips and legs. The National Center for Complementary and Integrative Health says yoga is generally safe for healthy people when done properly under a qualified instructor, that the most common injuries are sprains and strains, and that learning without supervision has been linked to a higher risk of injury. Warm up first (see warming up and breathing before yoga), use a mat and move slowly.

How do you do the cobra (Bhujangasana)?

Mayo Clinic describes it this way: lie on your stomach with your legs straight and your toes pointed, and place your hands on the floor next to your chest. Breathe in, keep your hands light, and lift your head, shoulders and upper back. Engage your core to support your back, hold for five breaths, then breathe out and lower down. Here are the Mayo Clinic instructions for the cobra. Mayo also says to squeeze your buttocks, while some teachers prefer to keep them relaxed so the lower back is not compressed, so choose whichever feels comfortable.

If the full pose pinches your lower back, keep your forearms on the floor with your elbows under your shoulders (often called the sphinx), or lift only a little. Keep your neck long rather than tipping your head back. Staying low is better than pushing up until your elbows lock.

How do you do the bow (Dhanurasana)?

The bow is a stronger backbend, so do it after the cobra, when your back is warm. Lie on your stomach, bend your knees and reach back to hold your ankles, with your knees about hip-width apart. Breathe in and press your feet back into your hands so that your chest and thighs lift together. Let the lift come from kicking your legs back, not from yanking with your arms. Hold for a few breaths, lower slowly and rest with your head turned to one side.

If you cannot reach both ankles, lift one leg at a time, or loop a strap around your ankles. A thick mat or folded blanket under your hips makes it more comfortable. If your lower back pinches, lower your legs a little.

What is the shooting bow (Akarna Dhanurasana)?

The name means “bow to the ear,” and the shape resembles an archer drawing a bowstring. Sit with your legs straight in front of you and hold your big toes, or your ankles or shins if you cannot reach. Keep one leg straight and pressing into the floor. Breathe in, bend the other knee, and draw that foot toward your chest, or toward the ear on the same side, pulling the elbow back as if drawing a bow. Hold for a few breaths, lower slowly and repeat on the other side.

Teachers differ on the grip. The old post used a crossed grip, with each hand holding the opposite foot, but many hold the foot on the same side. Reaching the ear is not required; sitting on a folded blanket and using a strap are normal ways to ease in.

Who should skip or change these poses?

The NCCIH says pregnant women, older adults and people with health conditions should talk with their health care provider and the instructor, because some conditions call for changes. These include knee or hip injuries, lumbar spine disease, severe high blood pressure, balance problems and glaucoma. Beyond that, common teaching advice (not from the NCCIH) is to skip the cobra and bow with a current back or neck injury, wrist or shoulder pain, an abdominal hernia or recent abdominal or spine surgery, and to avoid lying on your stomach during pregnancy. Stop if you feel numbness, tingling, dizziness or shooting pain.

How can you put them together?

A simple order is cobra, a rest (child’s pose, with your forehead on the floor, is a common choice), bow, another rest, then the shooting bow on each side. For a gentler back-lifting pose, try the locust for computer users; for the wider picture, read an introduction to yoga postures and styles. For rules such as no bouncing, see stretching basics. Stop if anything hurts.

Go beyond the yoga revolution to find greater meaning in everyday life.We can do more with this life. We all know it, we all wish for it, but just how to do it-that eludes us. In his new book, A Life Worth Breathing, internationally renowned yoga teacher and spiritual philosopher Max Strom shows us the way. His groundbreaking book reaches past expected dogma in a language that is vital, inspired, and accessible. Strom leads us on a journey of self-discovery as we excavate our past in order to have a better understanding of our present.

With this book, Max Strom makes an invaluable contribution to the existing yoga literature. In a very practical way, he shows us how different yoga practices can work to counteract the modern plagues of sleeplessness, anxiety, depression, and apathy. This book includes an extensive discussion of ethics and the importance of living one’s life, on and off the mat, with a “code” — leading by example, or in the words of Gandhi, being the change one wishes to see. The book’s philosophy is universal and ecumenical: Strom draws on traditional yogic teachings and also early Christianity, Buddhism, Sufism, and Taoism.

Book: A Life Worth Breathing by Max Strom
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There is much more to Tantra than the simplified ideas that sometimes circulate in popular culture. In Tantric Yoga and the Wisdom Goddesses, David Frawley looks at the Hindu Tantric tradition through its philosophy, meditation, mantras and devotion to the Divine Feminine. It is a book for readers who want to understand the tradition on its own terms rather than as an extension of a modern fitness class.

What is the book about?

Frawley places particular emphasis on the Dasha Mahavidya, or Ten Wisdom Goddesses. These are religious and philosophical forms associated with the goddess in Hindu Tantra. Instead of reducing them to a list of symbols, the book discusses their roles in meditation, spiritual understanding and ritual practice. Readers will encounter Sanskrit terminology, traditions of worship and a perspective informed by the author’s own practice.

How is the book organized?

The publisher describes three main parts plus an appendix. The opening section sets out what Tantra means in its traditional setting and addresses familiar misconceptions. The central section introduces the Ten Wisdom Goddesses, while the later chapters discuss Tantric methods in relation to Ayurveda. The appendix includes comparisons with Buddhist Tantra and reference material. That structure makes the book easier to navigate than a loose collection of mystical claims.

Is this a good introduction for beginners?

It can be, if your interest is in religious thought and meditation rather than posture instruction. You do not need to know every Sanskrit word before you begin, but it helps to approach the material as a tradition with its own history and cultural context. This is not a step-by-step modern yoga workout and is not a medical guide. Its discussion of Ayurveda reflects a traditional system, not necessarily conclusions established by modern clinical research.

What about mantras and meditation?

Mantra recitation is one of the practices described. For broader context, the US National Center for Complementary and Integrative Health explains that meditation may involve focusing attention on a repeated word, a sound or the breath. That general description is not equivalent to instruction in a particular religious practice, however. Readers interested in practising traditional Tantra should learn its context from appropriately qualified teachers rather than trying to recreate advanced methods from a brief book summary.

Is the original book still available?

Yes. The title remains listed with purchase options at Motilal Banarsidass. Readers can therefore explore the original book rather than being directed to a loosely related substitute.

Related reading: The Path of Yoga by Georg Feuerstein and The Practice of the Six Yogas of Naropa, which discusses a distinct Tibetan Buddhist tradition.

Book: Tantric Yoga and the Wisdom Goddesses by David Frawley
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Yoga does not have to begin with a demanding class, complicated poses or an assumption that everyone can get down to the floor easily. In Yoga for All of Us, Peggy Cappy presents gentle, modified yoga for readers of different ages and abilities, including people who may feel excluded from traditional classes.

What makes this guide accessible?

The book is based on Cappy’s experience teaching gentle yoga and on the approach associated with her Yoga for the Rest of Us programmes. Its description focuses on approachable stretches and adapted positions that help readers find a comfortable way to begin. The emphasis is on participation rather than comparing your range of motion with someone else’s.

Who might find it useful?

The most obvious readers are older beginners, people returning to movement after a long break and anyone who prefers a measured pace. It may also appeal to someone looking for a gentle home practice, provided they can choose movements appropriate for their needs. Not every pose will suit every body, which is why modifications and a qualified teacher remain important.

What does the evidence say?

According to the NCCIH overview of yoga for older adults, gentle yoga and chair yoga can be appropriate options for some older people, but it is wise to seek guidance and adapt poses. Its broader yoga safety guidance notes that injuries can occur and older adults should use particular care.

Yoga may support balance, flexibility and a sense of well-being. It should not be treated as a guarantee against falls or as a replacement for medical treatment or strength training. Start at a comfortable level, use a chair or wall when needed, and tell an instructor about dizziness, fragile bones, joint replacements or other relevant conditions.

Can you still buy the book?

Yes. Its publisher maintains a purchase page and lists major booksellers, so there is a current route to the original title.

View Yoga for All of Us at Macmillan.

Related on Veggie-Blog: Choosing a Beginner Yoga Video and Basic Yoga Postures and Variations.

Book: Yoga for All of Us by Peggy Cappy
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A Woman’s Book of Yoga, by Machelle M. Seibel, M.D. together with renowned yogini Hari Kaur Khalsa, shows how every woman can embrace the feminine energy of creation to enhance her physical and spiritual development.

Interest in yoga is at an all-time high, especially among women. Whether readers wish to begin the practice or are already involved in yoga, this innovative book will help them understand the unique benefits yoga provides for a woman’s health and mental well-being.

The authors lead women of all ages through the health and life cycles specific to females by illustrating the spiritual and physical advantages of Kundalini yoga, as taught by yoga master Yogi Bhajan. Hari Khalsa applies ancient wisdom to explain how to determine and enhance one’s own special relationship with the mind, body, and soul. Using his expertise on women’s health issues, Dr. Siebel reveals the scientific basis for yoga’s positive effects on the brain. Together, Dr. Siebel and Hari Khalsa create a dialogue of spiritualism and science, elucidating how every woman can reap the rewards of yoga for a lifetime.

Machelle M. Siebel, M.D., is a reproductive endocrinologist at the Fertility Center of New England and a clinical professor of gynecology and obstetrics at Boston University School of Medicine. He is an expert in alternative and nutritional approaches to gynecology.
Hari Kaur Khalsa is one of the most respected Kundalini yoga and meditation teachers in the world, and has created specialized yoga programs for pregnant women, senior citizens, and youngsters. She lives in the Boston area.

Book: A Woman’s Book of Yoga by Machelle Seibel
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