Two poses for today are Four limbed Staff and Full Boat Poses
Four limbed Staff and Full Boat Poses
Four limbed Staff Pose
Chatur means four; anga means limbs; Danda means staff (here, it refers to the spine of the body); asana means pose.
This pose is frequently practiced as part of the Surya Namaskar or Sun Salutation pose.
Steps
- Sit in vajrasana.
- Walk your hands forward and come in plank pose (dandasana) with your hands under your shoulders.
- Straighten your legs, till they are a few inches above the ground and parallel to it, with your toes turned inwards.
- On an exhalation, bend your elbows until your shoulders are at the same height as your elbows.
- Exhale. Come up to plank pose. Exhale.
- Sit in vajrasana.
Benefits
- This asana strengthens the wrists, arms, and shoulders.
- It also helps straighten the spine, and strengthen the back and abdominal muscles.
- It helps keep the body aligned, maintaining core stability.
- It helps increase stamina. Sportspersons do the plank pose as part of cooling down exercises after playing.
Full boat pose
Full Boat Pose is a balance-oriented yoga pose that strengthens the core and hip flexors. This pose also helps stretch the hamstrings and spine, as well as stimulate the thyroid and kidneys.
Steps
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Sit on the floor with your knees bent and feet flat on the floor. Rest your hands on the sides of your thighs.
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Slowly lean your torso back, keeping your back straight.
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Straighten your legs so they’re at a 45-degree angle away from the floor. Extend your arms in front of you, parallel to the floor.
Benefits
- Boat Pose builds abdominal and core strength.
- In addition to the abdominal muscles, it works the deep hip flexors.
- These muscles get lazy when you sit too much. It will also help you build your balance.
