Downward facing dog or the Adho Mukha Svanasana
Stand keeping one foot distance between the feet.
As you inhale, take the arms up over the head, keeping the elbows straight.
As you exhale bend forward allowing the hands to touch the floor. Feel free to bend the knees if the hands don’t reach the floor. Hold this position for a few breaths.
Inhale and then exhaling walk forward with your hands and feet simultaneously forming an *A* with your body.
Allow the feet to remain parallel, draw the navel in towards the spine, point the buttock to the ceiling above and gaze at your navel center. Keep the head and neck loose and allow the heels of the foot to touch the floor. Hold this position for a few breaths.
Inhale and on an exhalation allow the left hand to hold the right ankle twisting the chest to the right side gazing under the arm. Hold this position for a few breaths.
Repeat the same on the other side.
Tips: If unable to hold your ankle, aim for your calf or knee.
Benefits: The downward facing dog helps make the spine flexible and gets rid of fatigue. It improves posture and is therefore excellent for runners. It also helps to eradicate stiffness in legs, shoulder and neck muscles and open up the hamstrings.
Revolved Triangle Pose or the Parivrtta Trikonasana
Widen the legs at a distance of 3 to 3 ½ feet, arms stretched out sideways in line with the shoulder facing the palms towards the floor.
Turn the right foot sideways i.e. 90 degrees to the right. Turn the left foot 60 degrees to the right in such a way that your toes are facing the front heel.
Keep both the legs stretched out and tightened at the knees.
Inhale and exhaling rotate the trunk in the opposite direction bringing the left palm on the floor on the outer side of the right foot.
Extend the right arm up keeping the shoulder and arms in line. Gaze at the right thumb. Hold this position for a few breaths.
As you inhale, lift the left arm from the floor rotating the trunk back to its original position and come back to position 1.
Repeat on the other side.
Tips: If the palm doesn’t reach the floor easily keep the hand on the inner side of the foot, ankle, shin bone or knee. It is important to keep the knees locked or straightened.
Benefits: This pose helps to tone calf and hamstring muscles and increases blood supply to the lower region of the spine which often tends to be a very problematic area for women. It also strengthens the hip muscles.
Revolved side angle pose or the Parivrtta Parsvakonasana
Widen the legs at a distance of 4 to 4 ½ feet with arms stretched out sideways in line with the shoulder facing the palms towards the floor.
Turn the right foot sideways 90 degrees to the right. Turn the left foot 60 degrees to the right allowing the toes to face the front heel.
Start bending the right leg at the knee until the thigh and calf form a 90 degree angle and the right thigh is parallel to the floor.
Inhale and exhaling rotate the trunk and the left leg to bring the left arm over the right knee. Rest the left armpit on the outer side of the right knee placing the left palm on the floor.
Give a good twist to the spine (to the right), turn the trunk and bring the right arm over the right ear. Hold this pose for a few breaths.
Inhale to lift the body up coming back to position 3 and 2.
Repeat on the other side.
Tips: If the palm reaching for the floor doesn’t touch the floor feel free to keep the elbow bent maintaining the twist of the spine and the knee bent throughout.
Benefits: It increases the blood circulation to the abdominal and spinal region.
You can read part 3 of our Yoga Week series with Rasha Balooch here.
Location Credit - BnB Studio. Andheri (W).
Rasha Balooch can be reached at her Facebook page’Lovelivelight Yoga by Rasha.’ She’s also on Instagram at ‘lovelivelightyoga.’