Urdhva Mukha Svanasana: Upward-Facing Dog
How To Do it: Come down to the floor lying on your belly. Bend the elbows and place the palms of the hands at the sides of your waist so that the forearms are perpendicular to the floor. Spread your fingers.
Inhale, press into the hands, lift the torso up and lift your legs a few inches off the floor. Firm your thighs and turn them slightly in. Firm your arms and turn them slightly out.
Tip the head back, gazing upward. Breathe steadily, lifting the chest and dropping the shoulders down and back. Relax the glutes. Stay in pose for 15-30 seconds.
Why Do it: Stretches the chest, lungs, shoulders and abdomen and strengthens the spine, arms and wrists. Improves posture and firms the glutes.
More: Swim, Bike, Run and Yoga
Gomukasana: Cow Face Pose
How To Do it: Come to a seated position with both legs extended forward. Slide your left foot under the right knee to the outside of the right hip. Cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Sit evenly on the sitting bones.
Inhale, and reach the right arm up. Exhale, bend the elbow and place your hand on your upper back.
Inhale, reach the left arm behind your back and reach up between the shoulder blades to interlock the hands.
Gazing forward, lengthen the torso and draw your right elbow and shoulders down. Breathe steadily. Stay in pose for one minute and switch sides, reversing the legs and arms.
Why Do it: Stretches the ankles, hips, thighs, shoulders, armpits, triceps and chest.