Two poses for today are. Cow Face and Dolphin Plank Poses

Cow Face and Dolphin Plank Poses

Dolphin Plank Pose

Dolphin Plank Pose is an intermediate level rejuvenating yoga posture that helps tones the abdominal muscles. It is a variation of the Dolphin Pose.

Steps

• Begin in Adho Mukha Svanasana and slowly shift the weight of the body to the front.
• Ensure that your shoulders are aligned with your wrists.
• Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.
• Keeping your legs straight, position your heels directly above the toes.
• Fix your gaze on the floor and keep your back and knees straight.
• If possible, the palms should be facing each other.
• As you inhale, slowly pull your abdominal muscles in and relax them as you exhale.
• Stay in this posture for a few breaths before returning back to Adho Mukha Svanasana.

Benefits of the Dolphin Plank Pose 

• Effectively relives the body of headache, fatigue, and back-ache
• Strengthens the arms and legs
• Tones the abdominal muscles
• Improves digestion
• Relieves menstrual discomfort

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