Camel Pose

Camel pose, or ustrasana, is a backbend where the arms reach back towards the bent legs. This posture is quite interesting in that it has various names, depending upon your relationship to gravity. When practiced from a supine position, it is bridge pose, or setu bandha, and the pelvis is lifted upwards, lengthening the lower spine and stretching the fronts of the thighs and hips. When practiced from a prone position, it is bow pose, or dhanurasana, and the hands grasp the front of the ankles as both the chest and knees lift away from the floor. In both of these positions, we must lift the body up against the pull of gravity. When practiced kneeling, it becomes camel pose, or ustrasana, and gravity draws us deeper into the posture, so we must use abdominal strength to resist, and work to open the chest to receive the respiration deepening effects of the posture, which often bring with them a sense of liveliness and joy.

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Bridge Pose
Setu Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.
Therapeutics: Opens chest, activates thyroid, tractions spine

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Child's Pose to Extended Hero's Flow
Balasana to Uttita Virasana Vinyasa

Begin in Balasana. Inhale and lift chest, raise hands to heart or the arms up overhead and press pelvis forward. Exhale sit back on heels and fold forward bringing hands beside feet. 
Balasana Variation: If it is difficult to come completely into Balasana, bring the hands in front of the knees and come down as far as you can comfortably and then inahle into Extended Virasana. 
Repeat 5-10 times with the breath.
Therapeutics: Alternately stretches and strengthens the muscles of the torso front to back.

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Lunge to Pyramid Pose Flow
Ashwa Sanchalasana to Parsvottanasana Vinyasa

Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs

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Deep Quadriceps Stretch

From all fours, bring right foot between hands and place left knee back on folded blanket. Draw right foot towards outside of right hip as you keep the torso upright. Lift up through the lower abdomen and release the tailbone downwards. Hold for 10 breaths, then release and change sides.
Therapeutics: Deeply stretches the quadriceps and hip flexors.

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Frog Pose
Bhekasana

Lay on the belly and bring the forearms onto the floor. Press pubic bone into floor and lengthen legs behind you. Bend left knee and either hold top of foot with left hand or use strap to hold foot. Lift heart and relax shoulders. 
Hold 5-10 breaths then release and change sides. 
Therapeutics: Stretches quadriceps and Psoas

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Bow Pose
Dhanurasana

Lay on belly with arms to sides. Bend both knees and grasp ankles with hands. Inhale and raise head, chest and knees away from floor. Hold up to 5 breaths and release.
Therapeutics: Strengthens lower back and spinal muscles, stretches quadriceps and opens chet

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One-Legged King Pigeon Pose I
Eka Pada Rajakapotasana I

Begin in Adho Mukha Svanasana. Bring right knee onto floor behind right wrist, place shin across mat so that the right foot is on the left side of the mat. Stretch left leg behind you and try to square hips using a folded blanket under right hip if needed. Inhale press hands into floor as you lift the heart. Hold 5-10 breaths. 
Exhale and fold over bent leg. Hold up to 2 minutes. Release by pressing back to Adho Mukha Svanasana or all fours.
Therapeutics: Stretches outer hip of front leg, and lower back ​

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Downward Facing Dog
Adho Mukha Svanasana

​Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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Child's Pose with Hands Clasped
Yoga Mudra Balasana 

Kneel on shins and sit back towards heels. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bringing the head on or close to the floor. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands, then use the hands to push the torso up from child's pose. 
Therapeutics: Full flexion of the shoulder, stretches across the front of the chest and the front deltoids.

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Camel Pose
Ustrasana

Kneel with toes pointed and blocks placed outside the ankles. Bring hands together at the heart. Inhale lift heart and lean back keeping thighs perpendicular to floor and pressing pubic bone forward. Bring hands onto blocks or onto heels. 
Hold 5-10 breaths and release. 
Therapeutics: Opens front body and stretches quadriceps, psoas and chest.

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Supported Child's Pose
Salamba Balasana

Kneel straddling a long bolster. Place a second bolster over first with end of bolster in front of your low abdomen. A third bolster can go under the far end of the second bolster or use a folded blanket or block to support under it. Extend front of body over second bolster and rest forehead on backs of hands. Rest up to 5 minutes. 
Therapeutics: Creates a calm, grounded space to get away from the demands of daily life

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