Today’s Poses – Camel and Chair Yoga Pose

1. Camel Pose,
2. Chair Pose

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.

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 up 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).

Chair Pose -Yoga

Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is an intense posture or a powerful posture.

You need just a little bit of determination to stay longer in the Chair Posture. Make sure you read the contraindications before you start.

9 Steps to Chair Pose / Utkatasana

1. Stand erect with your feet slightly apart.
2. Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
3. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
4. Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
5. Ensure that you keep your hands parallel to the ground.
6. With awareness, sit straight and lengthen your spine. Relax.
7. Keep breathing and flip through the pages of the newspaper, enjoying national and international news.
8. Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
9. Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

Benefits of Chair Pose

• Exercises the spine, hips and chest muscles
• Helps strengthen the lower back and torso
• Tones the thigh, ankle, leg and knee muscles
• Balances the body and brings determination in the mind

Camel and Chair Yoga Pose exercise the spine, hips, and chest muscles. They balance the body and bring determination in the mind.