Two poses for today are: Locust and Cow face Yoga poses

Locust and Cow face Yoga poses

Locust Yoga Pose

Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

Steps

• Lie on your belly, with the chin on the floor, legs together and arms alongside the body, 45 degrees away from the sides, with the palms down.
• Pull up the knee caps, squeeze the thighs and buttocks, engage Mula Bandha, and press the pubic bone down into the floor.
• Inhale and lift the legs, head, chest, and arms off of the floor. Reach out through the fingers, toes, and crown of the head. Keep the neck in line with the spine.
• Drop the shoulders down and back and press the chest forward. Keep the legs, buttocks, and Mula bandha strong, and keep the pubic bone pressing down into the floor.
• Breathe and hold for 2-6 breaths.
• To release: exhale and slowly lower the chest, head, arms, and legs to the floor. Turn the head to one side, slide the arms alongside your body, and rest. Rock the hips from side to side to release any tension in the low back.

Benefits of the Locust Pose

• Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
• Stretches the shoulders, chest, belly, and thighs
• Improves posture
• Stimulates abdominal organs
• Helps in relieving stress

Cow Face Yoga Pose – Gomukhasana

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 feet 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

• Cures sciatica
• 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