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Restorative yoga poses and hatha yoga stretches

English name: Camel Pose
Sanskrit name: Ushtrasana

Difficulty level: Intermediate

Technique

1. Kneel, knees and feet slightly separated, back lengthened, arms by the sides.
2. Reach back and hold the right ankle with the right hand.
3. Without straining, reach back with the left hand to hold the left ankle.
4. Push the pelvis forward, arching the back, so that the thighs are vertical, head back to look behind.
5. Relax the entire body.
6. Hold the position for 20 - 30 seconds.

Breathing

• Breathe normally in the final position.

Benefits

• Digestive System - Improves digestive function and relieves constipation.
• Respiratory - Stretches the chest improving lung capacity.
• Anatomical - Stretches, strengthens and tones the back and abdominal muscles. Aligns vertebrae and discs in the spine and stretches back ligaments, muscles and nerves relieving back pain. Stimulates the thyroid gland.

Counter Pose

• Shashankasana or any forward bending asana.