Camel Pose 

Instructions

• Kneel with your knees hip distance apart and curl you toes. If necessary, use padding underneath your knees. If you are more advanced, you may plantar-flex your feet.
• Inhale, place you hands on your hips and contract your buttocks, keeping your trunk up 
• Exhale and move your hips, buttocks and thighs forward
• Inhale and open your chest, arching your back while bringing your shoulders backwards
• Exhale, placing your hands on your heels one at the time as you tilt your head back or look forwards
• Ensure your neck is resting on your trapezius muscle
• To come out of the position, release your hands one at a time and bring your torso and head back gently to the centre
• Rest in a relax pose

Cautions

• Back, neck, hip and knee injuries

Benefits:

• Stretches the thoracic, abdominal and pelvic cavities
• Stimulates the organs of the abdomen, chest and back
• Improves digestion
• Strengthens the muscles of the back, legs, buttocks and shoulders

Gate Pose

Instructions

• Kneel with your knees hip distance apart
• Stretch your left leg out to the side and rest your left hand on your thighs, palms facing up
• Inhale and raise your right arm while keeping your shoulders away from the ears
• Exhale, turn your head to the left side and glide down to your left as far as is comfortable, keeping the hips aligned.
• Hold this pose for 1-3 breaths
• To come out of the position, keep your abdomen firm, and as you inhale, bring your torso back to the centre
• Repeat on the opposite side
• Rest in the Relax Pose

Cautions

• Knee, back, neck, shoulder and hip injuries

Benefits

• Improves function of the kidneys
• Strengthens the back, legs and buttocks
• Lubricates the joints

Cat & Balanced body Stretch

Instructions

• Keep your knees hip distance apart, and positioned under your hips

• Position your hands directly beneath your shoulders

• Keep your spine in the neutral position

• Inhale, gently depress your spine and open your chest, as you lift your chin and look up

• Exhale, round your back and tuck in your tailbone while locking your chin into your chest

• Inhale, stretch your left leg back and right arm forward

• Exhale, bring your knee and hand back on the floor as you round your back out

• Repeat on the opposite side

• Do this 2-3 times

• Rest in the Relaxed Pose

Cautions

• Knee injuries
• Spine, neck and back injuries

Benefits

• Improves flexibility of the neck, shoulders, spine and back

• Stretches the spine and shoulders

• Improves balance and concentration

• Strengthens the wrists

• Relieves stress and fatigue

• Stimulates the digestive system

• Calms the mind

• Stretches the hips, thighs and ankles