Two poses for today are Salutation Seal and Extended Puppy Poses

Salutation Seal and Extended Puppy Poses

Salutation Seal Yoga Pose

This Salutation Seal pose, also known as Anjali Mudra, is an excellent way to encourage a meditative state of awareness. Start your practice by sitting for 5 minutes. This hand position can also be used as you are standing prior to beginning the Sun Salutation sequence.

Steps

The Salutation or the Anjali Mudra can be done in a standing or sitting pose

• First, inhale while bringing your palms together and rest your thumbs lightly on your breast bone (sternum) in the center
• Next press your palms and fingers firmly and evenly together. Realize that one hand tends to be dominant, (if you are right-handed, your right hand will be stronger and the same if you are left hand, your left hand will dominate).
• If there is an imbalance of strength, then adjust the pressure toward equal sensation.
• Bow your head just slightly and draw your neck toward the center of your head.
• Lift your sternum pressing toward your thumbs and down along the back of your upper arms all the way to your armpits to make your elbows hang heavy downward.

Extended Puppy Pose

A cross between Child’s Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

Steps

1. Get into a tabletop position, i.e; on all four limbs. Your hips should be stacked on your knees and your shoulders should rest on your knees. Press your feet firmly on the mat and keep your toes in the straight direction. Make sure your feet are parallel to each other and your hips are width apart.
2. While exhaling, keep your hands in front of you. Now allow your chest to meltdown towards the floor while slowly releasing your forehead on the mat.
3. Spread your fingers in a way that your thumb and index finger is pressed firmly on the floor. Now activate your palms by squeezing them into the palms of both your hands.
4. Roll your upper arms in the outward direction away from your ears so that your shoulders get broadened. You should feel your triceps wrapping in the downward direction towards the mat in a way that your biceps are towards the ceiling.
5. Make sure that your arms stay active through this asana and your elbows are slightly above the mat.
6. With the next inhalation, you can deepen the stretch by reaching for your hips upwards and backward towards the wall which is behind you. In the meanwhile, you can also continue to allow your chest meltdown on the floor.
7. To support your spine, gently hug your front ribs and prevent collapsing into the lower back.
8. Hold the stretch for around 5-7 breaths while breathing deeply.
9. Release by coming back into the tabletop position and then standing up in a straight position.

Benefits

Amongst the best benefits of practicing this yoga asana regularly, some are:

1. It helps in stretching your spine and shoulders.
2. It also helps in fortifying the body.
3. Your spine becomes flexible and strengthened.
4. The symptoms of stress, tension, and insomnia almost disappear.
5. Your hips, upper back, and arms get strengthened and stretched.
6. Your mind attains a level of much needed calm with its regular practice.