Ustrasana / Camel Pose

How to perform Ustrasana / Camel Pose :

• First sit on the vajrasana ( as shown in the vajrasana video )
• Raise your knees hip width apart
• Place your palms on your waist
• Straightens your back up as you inhaling and then slowly lay your upper body down
• Bring your hands down one at a time to hold on to your heels and push your chest forward as you exhaling
• Hold the pose while breathe in and out deeply
• Come out of the pose slowly and relax with doing Child pose ( as shown in Balasana / Child pose video )

Things to remember :

• Repeat it  2 to 3 times daily
• Make sure your concentration on the pose
• At initial stage you can't do directly. So, you can do with the help of yoga blocks

Benefits :

• Improves spinal flexibility
• Stretches the throat, chest and abdominal muscles
• Stretches the ankles and thighs
• Stimulates the organs of the abdomen and neck
• Relief from back problems

Related Links :

• Balasana / Child Pose

Tadasana / Mountain Pose

How to perform Tadasana / Mountain Pose :

• Stand straight on the mat  
• Ensure your big toes are touching each other and heels are somewhat spread apart
• Raise your chest and keep your back straight
• Relax the arms at the sides

Things to remember :

• Breathe normally
• Knees must be straight
• Ensure your head and neck in a straight line
• Focus your eyes in front of you. so that you can maintain balance in the pose for a longer time

Benefits :

• Centers the body, energy and the mind
• Brings awareness of our alignment
• It teaches the correct standing
• It prepares for doing other postures