Two poses for today are: Upward Dog and Marichi’s Pose

Upward Dog and Marichi’s Pose

Upward Dog

The upward-facing dog is a back-bending yoga posture that strengthens the arms, wrists, and spine. It also stretches the back and relieves the body of lower backache.

Steps

• Lie flat on your belly with the top of your feet facing downwards. Your arms should be stretched down the length of the body.
• Bend your elbows and spread your palms beside the lowest rib.
• As you inhale, press your palms firmly on the mat and slowly lift your torso, hips, and knees off the mat. The entire weight of the body should be resting on the palms and top of the feet.
• You may look straight ahead or tilt your head slightly backward.
• Ensure that your wrists are in line with your shoulders and the neck is not strained.
• Stay in this pose for a couple of breaths.
• As you exhale, slowly lower your knees, hips, and torso back on the mat.

Benefits

• Stretches and strengthens the back, thus relieving the body of lower backache.
• Most of the body weight is borne by the arms and wrists, thus strengthening them.
• This yoga pose helps improve body posture and also stimulates the abdominal organs.

Marichi’s Pose

Marichi’s Pose is a fantastic stretch for the shoulder since it creates traction in the shoulder joint. You can either fold forward or twist back to deepen the shoulder opening

Steps

• Sit in Dandasana with your spine straight and legs stretched out, feet touching each other, and toes pointing upwards.
• Bend your right knee and place your feet close to the left knee.
• Take your right arm behind and place it close to the backside, on the mat. Using its support, straighten your spine.
• Breathe in and bring your left arm up. Now exhale, rotate your upper body to the right and bring your left arm to the outside of the right thigh. Wrap it around the right leg and place it on your back.
• Swing your right arm around the back, and clasp the fingers/ wrist of the left hand.
• Twist towards the right and look over the right shoulder.
• Hold the posture and take 5-10 deep breaths.
• With each inhalation, you can lengthen the spine, and with each exhalation, you can twist a little more.
• Release the posture and repeat the same on the left side.

Benefits

• Lengthens the spine making it strong and flexible.
• Strengthen the muscles in the back region.
• Improves posture and opens the shoulders.
• Stimulates the organs in the abdominal region and improves digestion.