Today’s Poses – Cow Pose and Chair Pose

Cow Pose

A seated yoga posture, Gomukhasana can be performed along with a set of different seated asanas. It helps stretch the arms, triceps, shoulders, and chest. Requiring the practitioner to sit erectly, it also enhances one’s posture.

Steps

1. Sit on the yoga mat with your back straight and legs extended in front of you. Put your feet together and place your palms next to your hips.
2. Bend your right leg and place the right foot under your left buttock.
3. Stack your left knee over your right knee.
4. Raise the left arm above your head and bend the elbow. Simultaneously, bring the right arm behind your back and interlock both hands.
5. Take deep ujjayi breaths and stay as long as you are comfortable.
6. Now, as you exhale, release your arms.
7. Uncross your legs and repeat for the other leg.

Benefits of the Cow Pose

• Helps in high blood-pressure
• Reproductive organs are toned and massaged with regular practice
• Cures stiff shoulders
• Elongates spine
• Beneficial for those with bad posture
• Reduces stress and anxiety
• Strengthens back muscles
• Stimulates kidneys
• Strengthens muscles of ankles, hips, thighs, shoulders, triceps, inner armpits and chest

Chair Pose -Yoga

Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is an intense posture or a powerful posture.

You need just a little bit of determination to stay longer in the Chair Posture. Make sure you read the contraindications before you start.

Steps

1. Stand erect with your feet slightly apart.
2. Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
3. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
4. Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
5. Ensure that you keep your hands parallel to the ground.
6. With awareness, sit straight and lengthen your spine. Relax.
7. Keep breathing and flip through the pages of the newspaper, enjoying national and international news.
8. Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
9. Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

Benefits of Chair Pose

• Exercises the spine, hips and chest muscles
• Helps strengthen the lower back and torso
• Tones the thigh, ankle, leg and knee muscles
• Balances the body and brings determination in the mind

Cow Pose and Chair Pose Balances the body and brings determination in the mind. Try it out with the Guided Yoga Series from YouVeda