Marjariasana / Cat - Cow Pose

How to perform Cat - Cow Pose :

• Place your hands and knees on the mat
• Your shoulders are just over the wrists and hips are directly over the knees
• As you inhale, tilt the tailbone and pelvis up, let the spine curve downward, lift your head up stretch gently and look straight
• As you exhale, tilting the pelvis down, raising the spine up, pulling the chest and stomach in and try to touch your chin to your chest
• Do this pose for 9 times
• Slowly, go to child pose ( as shown in the video Balasana / Child Pose), bring your chest down to rest on thighs

Things to Remember :

• Don't force your chin to your chest
• Ensure your elbows should be straight
• Make sure your concentration on the posture

Benefits :

• Reduces lower back pain
• Increases flexibility of spine
• Relieves stiffness in spine and back
• Relieves stress in neck and shoulder area

Related Links:

• Balasana / Child Pose 
• Bhajangasana / Cobra Pose

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

Navasana / Boat Pose

How to perform Boat pose / Navasana :

• Sit on your knees, close to your chest and feet on the ground
• Elevate your knees and and hold them with your hands
• Straighten your back up and stretch your legs towards straight
• Extend your arms out forward or hold the lower part of your knees for balance
• Hold the pose for a while and then come out of the pose

Things to remember :

• Do the pose at least 3 times per a day
• Initially you can hold the pose for 10 to 20 seconds. While in regular practice you can hold it for 1 minute
• The knees should be straight
• Make sure your concentration on the pose

Benefits :

• Strength in the abdomen
• Stretches the upper thighs
• Improves digestion
• Helps from stress
• It stimulates the kidneys
• Strengthens the hip and spine 
• Increases flexibility

Bhujangasana / Cobra Pose

Steps to perform Bhujangasana:

• Sleep on your stomach on the mat
• Inhale slowly, bend your chest, head, neck upwards with the help of palms
• Hold in the asana as long as you can
• Exhale slowly, come to starting position and relax

Things to remember :

• The elbows should be straight
• Retain your legs and toes in a straight line on the mat
• While in posture, focus your eyes towards the sky
• Make sure your concentration on the pose
• Daily do at least 2 to 3 times

Benefits :

• Improves the digestion
• Strengthens the spine, chest, shoulders 
• Stretches the arms and waist
• Decrease menstrual problems
• Increases flexibility
• Improves the oxygen and blood circulation