The Dancer Pose
 SANDEEP DHUNGEL |
Standing tall with your feet hip width apart, spine elongated, tailbone tucked in, core engaged (draw your navel in towards your spine), place your right palm adjacent to your hip facing the sky as if you were asking your father for some money. Raise your opposite left hand high as if you were asking to be called on in class.
Gently place your right foot into your right palm.
Finding your focal point and keeping your gaze rock steady, inhale a deep breathe, as you exhale, simultaneously bring your extended left arm down as you push your right foot into your right palm. You should immediately feel a sensation in your right quads and your left hamstrings. Hold this pose initially for five breathes, but try to make your goal 11-14 breathes.
'The Dancer Pose' is also known as the Lord Shiva Pose. In Hindu mythology the Lord Shiva took on many forms including Natarajan, the Lord of Dance. So tap into the Shiva within you to sharpen your focus in this balance Asana which will ensure leaner, longer and stronger legs just in time for the summer!
The Awkward Chair Pose
Placing your feet hip width apart, extend your arms all the way above the crown of your head.
Keeping a flat back— pretend there is a wall directly behind you— exhale, engaging your core, bring your palms parallel to one another directly in front of your chest while at the same time, bending your knees to come down low so you can really work your calves. Whether you're struttin' the streets of KTM in your heels or runnin' around the hills in your pumped up kicks, this one will totally work your legs. Hold it for a minimum of five breathes, but aim to stay here for 11-14 breathes in total.
Yogic squat
Spreading your feet just past shoulders width apart, stand tall with a flat back, place your palms at heart center, inhale.
Exhale, keeping your core engaged and spine elongated, bring your bum down as if you were sitting on a chair behind you. Refrain from hyper-extending your knees past your toes—that may cause knee pains in the future. Push your palms firmly against one another to ensure your biceps and triceps stay engaged. The lower you drop down without hyperextending your knees, the more you will feel this Asana work your ass. Hold it for a minimum of 10 breathes. You can do it!
