YOGA

FM News Bureau | 10-May-2013

Marichyasana (Marichi’s Pose)

How to do it : Sit on the floor or yoga mat with your legs extended in front of you. Bend your knees with both shins inward and left leg in front. Keeping your left leg bent, reposition the leg so that the left foot is flat on the floor.

Inhale, raise the left arm, then exhale as you reach the left arm around the left leg while your right arm reaches around from the other side to grab the left hand. (Can't reach your hand? Grab your waistband or hip.) Keep your head down toward your right knee. Hold for 15, 30 or 60 seconds, breathing regularly. Switch legs and do on the other side.

BENEFITS: Massages the abdominal organs, stretches the shoulders and strengthens the spine

Adho Mukha Svanasana (Downward-Facing Dog Pose)

How to do it: Begin on your hands and knees. Make sure your hands are aligned under your shoulders and your knees under your hips. On an exhale, turn your toes under and stretch your knees. Reach your heels toward or onto the floor. Keep your head between your arms. Remain in the pose for one to three minutes.

Benefits: Putting your head below your heart reverses gravity and helps blood and lymph circulate.

Parivrtta Trikonasana (Revolved Triangle Pose)

How to do it: Consider taking your Yoga-Paws to work and moving your practice into the fresh air. Begin by stepping your feet three-and-a-half to four feet apart. Inhale your arms up to shoulder height, parallel to the ground. Turn your right foot to the right so that our toes point to the front of the mat. Angle your left foot in to about 45 degrees. Turn your torso to the right. Inhale and continue turning your torso to the right, leaning over your right leg. Place your left hand on the inside or outside of your right foot or along the outside of your right leg (avoiding the knee). Extend the right arm up and straight out of the shoulder. Look up at your raised hand or, if that is uncomfortable for your neck, look down at your left hand. Hold for 30 seconds to one minute. Come to Tadasana (Mountain Pose). Take a few deep breaths. Then reverse.