february pose: seal

bujangasana variation

How to do it:

1. Start lying on your belly propping up onto your forearms with your elbows underneath your shoulders.
2. Separate your feet wider than hip-width
3. Maintain a straight gaze and breath into your low back
4. If you want to go deeper, start to press into your palms to straighten the arms. Soften your buttocks, and keep your shoulders away from the ears

Hold this posture for 5-10 breaths, then slowly release, bringing your arms down by your side and rest your head to one side.

Benefits:

• Strengthens the low back
• Opens the chest
• Massages and stimulates internal organs (kidney and bladder)

january pose: puppy dog

anahatasana

How to do it:

1. Start on your hands and knees.
2. Keep your hips stacked directly over your knees as you begin to walk your hands forward, melting your heart to the ground.
3. Rest your hands softly, keeping them shoulder-width apart
4. Allow your chin or forward to rest on the ground.

Stay for 5-10 breaths and then slowly sit back into child's pose, releasing your arms by your side

Benefits:

• Stretches the upper and middle back
• Softens the heart
• Opens the shoulders