Urdhva Mukha Svanasana-(Upward Facing Dog)
Upward facing dog is more demanding that cobra pose. This pose draws the spine deep into the body and stretches the front of the spine. Strengthens the arms and tones the thighs and legs.
Shoulders should draw back and down and not come over the wrists.
Padmasana-Lotus( crossed legged sitting)
After the initial knee pains have been overcome, this is one of the most relaxing poses. The body being in a sitting posture, it is at rest without being sloppy. The crossed legs and erect back keeps the mind attentive and alert. This cures stiffness in the knees and ankles. The blood circulates in the lumbar region and the abdomen, the spine and abdominal organs are toned.
Adho Mukha Savasana- (Down Dog)
Relieves pain and stiffness in the heels and helps to strengthen the ankles. Helps with shoulder stiffness in the shoulder blades and arthritis of the shoulder joints is relieved. The abdominal muscles are drawn toward the spine and strengthened. As the diaphragm is lifted, the heartbeat is slowed down. Rejuvenates the brain cells and invigorates the brain by relieving fatigue.
SAVASANA-(Corpse)
Removes all stress from the spine and restores its natural symmetry. The sacrum pushes the pelvic upward, allowing it to open up at the sides under the pull of gravity and resting the intervertebral discs completely.
