Two poses for today are Full boat and Bow Poses

Full boat and Bow Poses

Full boat pose

Full Boat Pose is a balance-oriented yoga pose that strengthens the core and hip flexors. This pose also helps stretch the hamstrings and spine, as well as stimulate the thyroid and kidneys.

Steps

• Sit on the floor with your knees bent and feet flat on the floor. Rest your hands on the sides of your thighs.
• Slowly lean your torso back, keeping your back straight.
• Straighten your legs so they’re at a 45-degree angle away from the floor. Extend your arms in front of you, parallel to the floor.

Benefits

• Boat Pose builds abdominal and core strength.
• In addition to the abdominal muscles, it works the deep hip flexors.
• These muscles get lazy when you sit too much. It will also help you build your balance.

Bow Pose – Dhanurasana

Bow Pose Dhanurasana has been named after the shape the body takes while performing it – that of a bow. Dhanu means bow; Asana means posture or pose.

Steps

1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
2. Fold your knees, take your hands backward and hold your ankles.
3. Breathing in, lift your chest off the ground and pull your legs up and back.
4. Look straight ahead with a smile on your face.
5. Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
6. Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits

• Strengthens the back and abdominal muscles
• Stimulates the reproductive organs
• Opens up the chest, neck, and shoulders
• Tones the leg and arm muscles
• Adds greater flexibility to the back
• Good stress and fatigue buster
• Relieves menstrual discomfort and constipation
• Helps people with renal (kidney) disorders