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

Balasana / Child Pose

How to perform Balasana / Child Pose :

• Sit in Vajrasana / Kneeling Pose ( as shown in the vajrasana video )
• Next, bring your torso to rest on the thighs and forehead on to the mat
• You can place your arms in two different ways. Either bring your arms back alongside the thighs with the palms facing upwards or stretch  your arms in front of you with the palms facing downwards

Things to remember :

• Keep your big toes touches each other and back is straight
• Keep your head and neck in a straight line
• Can use block under the forehead.
• Breathe normally

Benefits :

• Relief from back pain
• Stretches the arms and shoulders
• Stretches the ankles and hips