Gomukhasana (Cow pose)
Stand on the knees and place the hips on the ankles. Keep the spine extended and the palm on the thighs. Soften the facial muscles, close the eyes and focus on the breath.
Inhale; lift the right arm up above the head. Exhale; bend the right arm from the elbow and take it behind the lower spine, palms facing the front.
Hold the pose breathing deeply. Extend the spine and open the chest with every inhaling breath and maintain the opening with every exhaling breath.
Hold the pose for 5 to 10 breaths. Then release the pose.
Repeat the same on the left arm. Relax.
Benefits
This pose strengthens the legs and releases tension around the hip flexors and round the shoulders.
Anahatasana (Melting heart)
Come on all fours with knees on the floor inline with the hips. The shin bones are firmly on the floor, the toes can be flexed or towards the ground, the palms are in line with the shoulders.
Inhale; walk the palms forward and the hips back. As you exhale, move your buttocks halfway back toward your heels. Keep the hips in line to the knees and try to keep the elbows off the floor.
Exhale; touch the forehead or chin on the floor or use a block or a bolster if this is not comfortable and touch the forehead on the prop. Keep the natural curve of the spine and try not to over-arch the lower back. Contract the lower abdominal muscles in to support the spine. Breathe deeply.
Benefits
This pose gives a deep stretch to the shoulders and the forearms and releases stiffness around the joint.
Ardh Adhomukha Savasana (Dolphin pose)
Sit on the floor with knees directly under the hips and forearms on the floor; make sure that the shoulders are directly above your wrists. Firmly press your palms together, make a tight fist and keep the forearms firmly on the floor.
Inhale; curl the toes, pressing firmly the forearm on the floor. Exhale and lift the knees from the floor, keeping them slightly bent and the ankles lifted off the floor. Take a few breaths here. Inhale; lift the two bones of the hips up towards the ceiling, and still on the toes, straighten the knees, lifting the hips high up. Exhale; slowly start to place the ankles on the floor. Lift the thighs up towards the groin.
From here, continue to press the forearm and the fist on the floor. Lift the shoulder blades away from the ears and pull them towards the hips. The head is firmly between the upper forearm; try to push the floor away from the head to gain a lift. Hold the pose for 5 to 8 breaths.
Benefits
This variation of the downward dog strengthens the legs, arms and shoulders. It also calms the mind and releases stress and anxiety.
Ardh Chaturanga (Elbow plank)
Start in the dolphin pose and keep the knees bent and press the toes in the floor. From here, walk the feet back until the shoulders are directly over the elbows and your torso is parallel to the floor. Press the forearms and elbows firmly against the floor.
Lift the shoulders away from the ears towards the spine. Pull the ribs in, shoulder blades against your back and spread them away from the spine. Spread your collarbones away from the sternum. Lift the belly up towards the spine, roll the thighs inwards and up towards the hip joint. Press the toes on the floor and push the ankle slightly back. Hold this pose for a few breaths and then drop the knees on the floor. Repeat again and then rest.
Benefits
This pose strengthens the arms, shoulders and tones the abdominal muscles. Those with lower back ache must practise this pose daily.
The writer discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject.
