Purvottanasana or the Inclined plane pose
Benefits– Not only does it strengthen legs and arm muscles, it also strengthens your lower back and improves your sense of balance
1. While you sit on the floor with legs stretched straight out, place your hands few inches behind you making sure your fingers are pointing backwards.
2. Lean back slightly on your hands bringing your shoulder blades together
3. Lift the hips as high as you can, ensuring your knees are straight, feet are flat on the mat and not turning outwards.
4. At the final posture, body should be in a straight line. Hold the pose for 10 secs to 1 minute
5. Release the pose to sit on the mat and relax
Adho Mukha Svanasana or Downward dog pose
Benefits- It helps to tone up arms and legs, strengthen the ankles. It also helps develop speed and lightness in the legs, hence especially good for runners and sprinters
1. Lie down on your stomach with your palms by the sides of your chest. Fingers pointing towards the head. Feet slightly apart
2. Exhale and lift your trunk, till your arms are straight. Move your head inwards towards the feet.
3. Turning your toes under, lift your knees away from the floor. Keeping elbows and knees straight, press the heels down on the mat
4. Hold the pose for about a minute and remember to keep breathing.
5. To release, exhale and lift your head, bend your knees and lower your body on the mat and relax
Urdhva Dhanurasana or the wheel pose
Benefits- Since the arms and legs are actively engaged in the pose, it helps to strengthen them. Being a backbend pose, it also works to keep the spine healthy and elastic.
1. Lie on your back. Keep your palms under your shoulders, fingers pointing towards the feet.
2. Bend your knees, feet flat on the mat. Walk your feet closer to your hips.
3. Exhale, lift your trunk and rest the crown of your head on the mat
4. Exhale again, this time, raise your trunk and head both, till your arms are straight. Arch your back and keep pulling your thigh muscles up, so as to ensure your body weight is resting on your palms and soles of the feet
5. Stay in the pose for up to a minute and breathe normally
6. To release, exhale, bend your knees and elbows and lower down the body on the mat
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