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If possible use yoga block for extra-strength.

Even everyday activities require upper body strength, especially in the biceps (which help bend the arms), the triceps (which straighten the arms) and the deltoids (which lift the arms). The traditional push-up is an excellent way to strengthen all these muscles at once. And for an extra challenge, try doing it with a yoga block.

Step -1.

Start on all fours, positioning a yoga block just beneath your frontal hip bones. Now place your hands directly below your shoulders. Curl your toes under and straighten your knees. Reach back strongly through your heels and reach forward with the crown of your head. Think of forming a straight line with your whole body.

Step-2.

Keeping your elbows close to your ribs, slowly bend your elbows until your upper arms are parallel to the floor and your hips are just touching the block. Don’t let your shoulders creep up toward your ears. Keep your abdominals pulled in to support your back. Hold for a few breaths then push back up. Repeat 3 to 4 times.

Sources:Los Angles Times

‘Hardcore’ yoga

Dog Pose (Yoga Exercise)

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Rejuvenate muscles with yoga‘s downward facing dog pose:

This classic yoga pose, downward facing dog, increases the blood supply to the brain and stretches the muscles in the legs, torso and arms. If the backs of your legs are tight, bend your knees so you can lift your hips and lengthen your spine.

Step 1: Lie face-down on a mat, placing your hands next to your chest with your fingers pointing forward. Bend your knees, raise your hips and come onto your hands and knees. Curl your toes under, press into your hands and raise your buttocks into the air, moving your thighs up and back. Continue to lift up with the front of your legs as you lower your heels to the ground. Hold for 30 seconds to one minute, breathing evenly. To release, return to all fours and sit back on your heels.
Step 2: For a variation on the standard pose, rest your head on a yoga block. It feels good — and helps calm and soothe your mind.

Sources:Los Angles Times

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