Camel Pose I Ustrasana

Alignment

I Knee position, lower leg on the floor, tiptoes stretched
I  Legs apart in hip width
I Pelvis is straight, upper body stretched
I Shoulders back, deep and relaxed
I Activate thigh and buttock muscles
I  Hands on the back of the hips (pointing the fingertips downwards, elbows behind)
I  Slowly bring the hands on the heels
I  Pelvis remains in line with the knees
I 5-8 deep and even breaths in the lower back

Effects

I  Strengthens the back, spine, hips and thighs
I  Trains the deep, concentrated breath
I  Widens thorax, shoulders, heart and lungs
I Supports your circulation
I Good pelvic floor exercise

Cobra Pose I Bhujangasana

Alignment

I  Come into prone position and place your hands below shoulders
I Press the instep of your feet into the ground
I Stretched legs, hips and pubic bone in the ground
I  Pull the spine long and lift the sternum
I  Keep elbows close to body, look straight ahead, long neck
I Hold it for 20-30sec

Effect

I Widens rib cage and stretches the shoulder
I Strengthens the back muscles and legs
I Strengthens the spine, especially the thoracic vertebrae
I Relieves tension in the upper back
I Revitalizing for body and mind

Locust Pose I Shalabhasana

Ausrichtung

I  Prone, close legs
I  Stretch your arms back next to the body
I Bring your head forward and feet backwards
I Arms, legs and buttocks muscles remain relaxed
I  Lift the arms and legs off the ground
I  Lift the sternum
I  Press pubic bone towards the ground
I  Hold neck in extension of the spine
I Breathe in this position for 20-30sec

Wirkung

I Strengthens the entire body back
I Strengthens and vitalizes the spine
I Good stretch for chest and shoulder muscles
I Massages the abdominal organs, digestion is supported
I Relieves lower back problems

<<Prev Next>>

Ego Boost Flow

Poses for self-confidence

Camel Pose I Ustrasana

Alignment

Effects

Cobra Pose I Bhujangasana

Alignment

Effect

Locust Pose I Shalabhasana

Ausrichtung

Wirkung