If you are doing back breaking work in your garden this spring, Triangle and Cobra will be very helpful for you!

The benefits to Triangle pose are great! It not only stretches the legs, but also lengthens the muscles around your knees, ankles, and calves.  It also strengthens the legs, knees, ankles, abs, and back muscles. Lastly, it stimulates your abdominal organs.

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How to do Triangle Pose (Trikonasana):

1. Start standing with your legs and feet hip distance apart.
2. Step back with one foot. Turn that back foot out to 90 degrees; You will want to align the heel of the front foot to the arch of the back foot, with equal balance on both feet.
3. Align and lift your front arm, shoulder level.
4. Reach the front arm forward and down to the floor(To help you reach to the floor use a yoga brick). Your pelvis and chest are wide and open.
5. Hold the pose for two or three long, deep breaths.

Cobra Pose( Bhujanasana)

Legs are in Upward Dog (Urdhva Mukha Svanasana)

Cobra pose has many benefits for your body and spring time stretching. It is a back strengthening pose that can also alleviate sciatica.  It stretches out the chest, shoulders, and abs, and also stimulates the abdominal organs. If you are wondering which of your abdominal organs it stimulates, they are your intestines, stomach, pancreas, liver, gallbladder, kidneys, and spleen.

How to do Cobra Pose (Bhujanasana)

1. Begin somewhere comfortably on the floor. You will be face down, with your hands next to your chest, and pressed into the ground. You want to feel like your arms are hugging the sides of your body.
2. Press the tops of your feet into the floor, big toe and little one too!
3. Inhale, and stretch your arms and lift your chest off of the floor. Spread the chest wide with breath.
4. Hold the stretch for 15-30 seconds. Remember to breathe while you are holding the pose.
5. When you are ready to release the stretch, use your breath and exhale on your way down to the floor.

Practicing these poses with proper form is important. If anything feels painful or stressful, then stop. I am available for questions, and would love to help you!

Don’t be afraid to work hard outdoors this spring. The fresh air and the elements are great for your body!

Photo credits: Ralph Thompson- gallery74@hotmail.com