Two poses for today are Camel Pose and  Butterfly Pose

Camel Pose and Butterfly 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.

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.

Butterfly Pose

A Hatha Yoga posture, Baddha Konasana (Butterfly Pose) is a wonderful grounding position that leads to the creation of a serene place for delving into a meditation state that involves deep, relaxed breaths coordinated with the leg movements.

Steps

1. Sit straight on the floor with an erect spine and bend your knees by bringing feet as close as possible. Try to touch the soles of your feet.
2. Hold your feet tightly with your hands.
3. Inhale deeply. While exhaling press the thighs and knees down toward the floor by pressing your elbows on thighs or the knees.
4. Keep breathing normally and start flapping like a butterfly by bringing thighs up and down slowly.

Benefits

1. This asana is very beneficial for pregnant women in an easy and smooth delivery.
2. Stimulate and improve the function of the reproductive system in men and women.
3. Cures health of the reproductive system.
4. Improves blood circulation.
5. It helps to stimulate the abdominal organs, prostate glands, bladder, and kidneys.
6. It acts as a stress reliever.
7. Improve flexibility in the groin and the hip region and gives a good stretch for inner thighs, groins, and knees.