3. Standing Forward Fold (Uttanasana)
Benefits:
This yoga pose helps in stretching and strengthening the hamstring muscles.
How to:
Stand in tadasana with the hands on the hips. Exhale and bend forward from the hips and not the waist. Lengthen the upper torso as much as you can while bending by drawing it out of the groin in a way that the space between the pubis and top sternum is opened up.
Bring your palms or fingertips to the floor next to your feet or slightly in the front of the feet, if possible, while keeping your knees straight. If you can’t reach the floor, then cross the forearms and hold your elbows.
Press the heels firmly into the floor, lift the hip bones upwards, and turn the upper thighs slightly inwards.
Stretch and extend the torso with each inhalation. Release a little more fully into the forward bend with each exhalation.
Let your head hang easily between the shoulder blades.
Stay in the posture for 30 seconds to a minute.
For coming out of the pose, put your arms back on your hips, and gently come up with an inhalation while keeping the torso straight.
4. Eagle Pose (Garudasana)
Benefits:
Garudasana strengthens and stretches the ankles, thighs, hips, shoulders, and the upper back.
How to:
Stand in a tadasana. Lift the right foot. Balance your body on the left foot.
Move your right thigh across the left thigh in a way that the right foot gets support from the lower calves of the left foot.
The toes of the right foot should be pointed towards the floor.
Extend your arms straight out, keeping upper arms parallel to the floor while bending the lower arms to point them upwards. Keep the lower arm parallel to each other.
Extend your scapulaei across the upper torso. Intertwine your hands in a way that the left hand is above the right hand.
Engage the elbow of the left hand in the right elbow. Keep the forearms perpendicular to the floor.
The back of the palms should be facing each other.
Now shift your palms facing each other. The hands should be moved until the thumb of your left hand comes in front of the right hand’s little finger. Raise your hands upwards in the same posture.
Stay in the pose for 15 to 30 seconds. Gradually, unwind and return to tadasana and repeat the pose using the left arms and legs. If you experience distress or pain, come out of the posture.