Two poses for today are Camel and Hero Yoga Poses

Camel and Hero Yoga Poses

Camel Pose – Yoga

Camel Pose is a backbend that stretches the whole front of the body. It is performed on the knees and is often used as preparation for deeper backbends.

Steps

1. Begin by kneeling upright with your knees hip-distance apart. Rotate your thighs inward and press your shins and the tops of your feet into the floor. Do not squeeze your buttocks.
2. Rest your hands on the back of your pelvis, with your fingers pointing to the floor. Lengthen your tailbone down toward the floor and widen the back of your pelvis.
3. Lean back, with your chin, slightly tucked toward your chest. Beginners can stay here, keeping their hands on their back pelvis.
4. If you are comfortable here, you can take the pose even deeper. Reach back and hold onto each heel. Your palms should rest on your heels with your fingers pointing toward your toes and your thumbs holding the outside of each foot.
5. Keep your thighs perpendicular to the floor, with your hips directly over your knees. If it is difficult to grasp your heels without feeling compression in your low back, tuck your toes to elevate your heels. You can also rest your hands on yoga blocks placed on the outside of each foot.
6. Lift through your pelvis, keeping your lower spine long. Turn your arms outward without squeezing your shoulder blades. Keep your head in a neutral position, or allow it to drop back without straining or crunching your neck.
7. Hold for 30-60 seconds. To release, bring your hands back to your front hips. Inhale, lead with your heart, and lift your torso by pushing your hips down toward the floor. Your head should come up last. Rest in Child’s Pose (Balasana) or Corpse Pose (Savasana).

Benefits

• Stretches the entire front of the body, the ankles, thighs, and groins,
• Abdomen and chest, and throat.
• Stretches the deep hip flexors (psoas)
• Strengthens back muscles.
• Improves posture.
• Stimulates the organs of the abdomen and neck.

Hero Pose

Virasana or Hero Pose is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

Steps

• From all fours, bring your knees closer together and separate your feet slightly wider than hip-distance apart.
• Press the top of your feet down and slowly lower your hips back until eventually sitting on the mat (or props) between the heels.
• Use your hands to roll the flesh of your calves away, draw your navel in and up, ground through your sitting bones, and extend through the crown of your head.
• Stay for 5 to 10 breaths.
• Come out of the pose the way you came in, by placing the hands in front of you and lifting the hips back up to all fours.

Benefits

• Stretches ankles, tops of the feet, knees, and legs.
• Energizes the legs when they are tired.
• A great alternative to Lotus pose for meditation