Two poses for today are Standing Forward Bend and Upward Facing Dog
Standing Forward Bend and Upward Facing Dog
Standing Forward Bend
Standing Forward Bend will wake up your hamstrings and soothe your mind.
Steps
- From Mountain pose exhale forward hinging at the hips. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.
- Feel the spine stretching in opposite directions as you pull the head down and in and press the hips up. Work on straightening the legs to deepen the stretch in the backs of the legs.
- Breathe and hold for 4-8 breaths, actively pressing the belly into the thighs on the inhalation.
- To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into Mountain pose.
Benefits
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Stretches the hamstrings, calves, and hips
- Strengthens the thighs and knees
- Improves digestion
- Helps relieve the symptoms of menopause
- Reduces fatigue and anxiety
- Relieves headache and insomnia
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
Upward Facing Dog
The upward-facing dog is a back-bending yoga posture that strengthens the arms, wrists, and spine. It also stretches the back and relieves the body of lower backache.
Steps
- Lie flat on your belly with the top of your feet facing downwards. Your arms should be stretched down the length of the body.
- Bend your elbows and spread your palms beside the lowest rib.
- As you inhale, press your palms firmly on the mat and slowly lift your torso, hips, and knees off the mat. The entire weight of the body should be resting on the palms and top of the feet.
- You may look straight ahead or tilt your head slightly backward.
- Ensure that your wrists are in line with your shoulders and the neck is not strained.
- Stay in this pose for a couple of breaths.
- As you exhale, slowly lower your knees, hips, and torso back on the mat.
Benefits
- Stretches and strengthens the back, thus relieving the body of lower backache.
- Most of the bodyweight is borne by the arms and wrists, thus strengthening them.
- This yoga pose helps improve body posture and also stimulates the abdominal organs.
