Two poses for today are Dolphin and Downward Dog Poses
Dolphin and Downward Dog Poses
Dolphin Pose
Dolphin pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
Steps
- Start on all fours with the wrists right under your shoulders and knees directly under the hips.
- Interlace your fingers completely (feel the webbing of your fingers connect). Place your elbows on the ground slightly narrower than shoulder distance apart. The elbows have a tendency to move away from one another, so it’s important to set that distance up correctly.
- Now press down into the forearms (think of a “karate chop” action into the floor). Press into the elbows to lift your shoulders away from your ears.
- On an exhale press your hips back and up, extend the legs, and enter the pose. Let your head hang freely.
- Press your shoulder blades into your chest. This will open your thoracic spine.
- If your hamstrings are tight, bend your knees so you’re able to maintain length in the spine.
- If you have the mobility in your legs, start to walk the feet towards your elbows. Make sure you continue pressing the chest back as you do this.
- Drop your knees to the ground, bring your big toes to touch. Send your hips back to rest on your heels. Bring your arms alongside your hips, resting with the palms up. Stay in Child’s Pose for a few rounds of breath.
Benefits
- Dolphin Pose strengthens the shoulder girdle and provides stability to this notoriously unstable area of the body. Ardha Pincha Mayurasana will also provide support and preparation for both forearm stand and headstand. Your core muscles also gain strength and stability from practicing this yoga posture (all without crunches!)
- Another added benefit of practicing Dolphin Pose is gaining confidence in an inverted position. It is a safe way to practice having your head facing the ground (as you would in headstand, handstand, or forearm stand).
- Finally, this posture: stretches your hamstrings, calves, and arches. Dolphin Pose opens your shoulders, chest, and inner armpits, while also strengthening your arms and legs. Among the benefits often listed are also better digestion, although this benefit is less well documented.
Downward Dog Yoga Poses
Downward Dog Yoga Pose replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.
Steps
- Come onto your fours. Form a table such that your back forms the tabletop and your hands and feet form the legs of the table.
- As you breathe out to lift the hips, straightening the knees and elbows, form an inverted V-shape with the body.
- Hands are shoulder-width apart, feet are hip-width apart and parallel to each other. Toes point straight ahead.
- Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
- Hold the downward dog pose and take long deep breaths. Look towards the navel.
- Exhale. Bend the knees, return to table pose. Relax.
Benefits
- This pose leaves you energized and rejuvenates the body
- It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
- It brings strength throughout the body especially the arms, shoulders, legs, feet.
- Helps to tone muscles
- It increases circulation to the brain
- It calms the mind and helps relieve headaches, insomnia, and fatigue.
