May 2023 Sudoku Answer

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11 Yoga Poses To Stretch Out

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Anjaneyasana (Low Lunge With Locust Arms)

Why it helps: In a lunge, your back leg is in hip extension, which is a great way to counter the prolonged flexion of the hips that occurs when we sit for extended periods. The arm variation opens up your chest and upper back as well.

How to: From Downward-Facing Dog, step your right foot forward between your hands. Take care to slide your foot forward enough so your ankle lines up beneath your knee.

Lower your left knee down and untuck your toes. Slowly breathe in and sweep your arms overhead, and as you breathe out let your arms drape alongside your body. Interlace your fingers behind your back with your right thumb on top. If it’s difficult to touch your hands, use a strap, scarf, or towel to bridge the gap.

High Lunge with Cactus Arms

Why it helps: This strengthening version of a lunge also stretches the hip flexors. The arm variation opens the shoulders and provides a different backbend to release your chest after a day of hunching forward.

How to: Similar to the last pose, from Downward-Facing Dog Pose, step your right foot forward between your hands. Take care that your forward ankle lines up beneath your knee and keep your back knee raised. Inhale and sweep your arms overhead. Exhale and bend your elbows 90 degrees.

Take a moment to soften your back knee slightly so that you can move your pubic bone forward and recruit the low belly muscles.

Mr Venkata Rao

Tirupathi

Mr. Yudhveer Bagga

Mr Rishikasri Akurathi

Mrs Swarnalatha Srikanth

Press down through both feet for stability. Take a breath in and lift your chest as you slide your knuckles down your back leg. As you exhale, remain here and notice the sensations of opening your left hip and your upper chest. Keep the inner and outer corners of your eyes soft to create ease in moments of challenge.

To come out, release your hands and, as you inhale, sweep your arms overhead. As you exhale, release your hands to the mat to frame your front foot and step back to Downward-Facing Dog. Repeat on your left side.

Straighten the back leg any amount while keeping the engagement of the lower belly and the length you created in your lower back. Lift your chest and lean back to let your heart fall into the support of your back body. Breathe easily into the shape for 5–10 breaths.

To come out, breathe in and stretch your arms up. As you breathe out, release your hands to the mat to frame your front foot and step back to Downward-Facing Dog. Repeat on the other side or first come to Virabhadrasana II (Warrior Pose II), which follows.

Virabhadrasana II (Warrior II Pose)

Why it helps: Warrior II is an important foundational pose that gives your body a chance to open the inseam of your legs as well as strengthen your quadriceps, back, and arms. (Continued On Page 25)