Two poses for today are Puppy Pose and Triangle Pose

Puppy Pose and Triangle Pose

Puppy Pose

Puppy Pose replicates a dog bending forward, hence the name downward facing dog pose. It can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.

Steps

1. 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.
2. As you breathe out to lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
3. Hands are shoulder-width apart, feet are hip-width apart and parallel to each other. Toes point straight ahead.
4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
5. Hold the downward dog pose and take long deep breaths. Look towards the navel.
6. Exhale. Bend the knees, return to table pose. Relax.

Benefits of the Puppy Pose

• 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.

Triangle Pose

Triangle Pose is a standing yoga pose that tones the legs, reduces stress, and increases stability.

Steps

1. Begin standing at the top of your mat with your feet hip-distance apart and your arms at your sides. Begin to pay attention to your breath. Let go of distractions. Breathe softly and fully. Take a moment to tune into your body and draw your awareness inward.
2. Step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels are aligned with each other.
3. Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right knee cap should be aligned with the center of your right ankle.
4. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.
5. Lift through the arches of your feet, while rooting down through your ankles.
6. Raise your arms to the side to shoulder-height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
7. On an exhalation, reach through your right hand in the same direction as your right foot is pointed. Shift your left hip back so your tailbone and pelvis tilt toward the wall or space behind your left foot. Fold at your right hip. Keep your right ear, shoulder, and knee on the same plane — do not let your torso drop forward. Turn your left palm forward, with your fingertips reaching toward the sky.
8. Rest your right hand on your outer shin or ankle. If you are more flexible, place your right fingertips or palm on the floor to the outside of your right shin. You can also place your hand on a block. Align your shoulders so your left shoulder is directly above your right shoulder.
9. Gently turn your head to gaze at your right thumb.
10. Drawdown through the outer edge of your back foot. Extend equally through both sides of your waist. Lengthen your tailbone toward your back heel. Keep your left arm in line with your shoulders.
11. Hold for up to one minute. To release, inhale and press firmly through your left heel as you lift your torso. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

Benefits

• Strengthens the legs, knees, ankles, arms, and chest
• Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine
• Increases mental and physical equilibrium
• Helps improve digestion
• Reduces anxiety, stress, back pain, and sciatica

Puppy Pose and Triangle Pose stretches and opens the hips, groins, hamstrings, calves, shoulders, chest, and spine.