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This Camel Pose yoga sequence will maximize the benefits of Ustrasana while minimizing the challenges of the posture. Read more now.

Welcome to Yoga with Stephanie, I'm Stephanie, passionate about empowering you through yoga. My mission is to inspire you to cultivate self-belief and establ...

Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of asanas in Surya Namaskar as an alternative to Urdhva Mukha Svanasana.

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Ustrasana (Camel Pose)

In Sanskrit, ‘sasaka’ means rabbit, and ‘asana’ means posture or pose. In this pose, the body resembles the round spine of the rabbit. Hence the name, Sasangasana or Rabbit Pose. This forward bend, while seated on the knees, flexing the neck and hips to the maximum, opens up the spine and strengthens the back muscles.

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Tree Pose Yoga Kids Cards Vector Illustration

Giraffe Pose Yoga Kids Cards Vector Illustration

Lizard Pose (Utthan Pristhasana) is a yoga pose that opens up your hips. In Sanskrit, Utthan means to stretch out, Pristha means the page of a book, and Asan...

Toppling Tree Pose is performed standing on one leg owing to which requires the practitioner to be strong and have good balancing skills. It is a variation of the Airplane Pose with a difference in the position of the arms and stretch in the spinal muscles with a deeper forward bend. This intense stretching makes it a challenging pose that isn’t easy to hold. But when students overcome this challenge with regular practice, it helps them attain a sense of peace and calmness. By interlacing the fingers at the back, students will be able to open the chest more which helps to create more space for fresh prana to enter the body. As an alternative, this pose is a quick fix to energize the whole body while stretching the muscles and strengthening and enhancing flexibility. Therefore, it is a great practice to increase overall strength and establish mindfulness in working professionals, sportsmen, and kids/teens. In general, for many students, interlocking the fingers is a challenge due to less flexibility in the shoulder joints or general body muscle weakness. The use of a yoga block or a belt is an excellent way to hold the hands together at the back. Teachers can encourage the students to place the foot of the extended leg on a wall for support. It also acts as great support for beginners. As a part of yoga for athletes, it increases leg strength and flexibility, thus improving performance. Given the nature of the pose, Yoga teachers should not include it for seniors and pregnant women, except for those who are regular practitioners for a long time. Instead, yoga teachers can guide them with poses like Half Warrior Pose Iii, Warrior Pose Iii Chair Variation Wrists, Warrior Pose Iii Blocks, and so on. When included in the yin yoga sequence, students can keep their heads on a chair for support. Having support helps the practitioner stay longer in the pose releasing tension from connective tissues or fascia that support the muscles. Tree Pose is a foundational balancing pose before trying Toppling Tree Pose. Teachers can use this pose in peak yoga practice for beginners. It improves the range of motion of the hands, legs, and hips. It is a balancing pose in a standing position which helps to improve the strength in the lower body, tightening the hamstrings and quadriceps muscles. It also tones the entire body while using the core muscle strength to remain balanced. At a higher level, this pose can be a part of the Chakra Yoga Sequence, as the Toppling Tree Pose helps open the Ajna (Third) Chakra and Sahasrara (Crown) Chakra. However, to get the best from practice, warm-up is a must. Practices like Snake Pose, Three Legged Downward Facing Dog, Locust Pose, Half Moon Pose, Crescent High Lunge Shoulder Opener, and the likes can be considered.

Setubandha is made up of the Sanskrit words setu = bridge and bandha = bind/lock. Bridge Pose (Setubandha Sarvangasana) as the name suggests the pose resembles a bridge. Yoga goes beyond the physical alignments but Bridge Pose develops the concept of bridging communication and connecting with people and one's own inner self. It is considered a base pose as Bridge Pose variations can be derived from this pose. Bridge Pose (Setubandha Sarvangasana) is an inverted back-bending asana in Hatha Yoga. Categorized under the beginner level of Asanas under the supine category, Bridge Pose is a moderate chest opener. Here the entire spine is beautifully curved and away from the floor/mat, which causes a bridge. As the effect of this pose has more to do with the spine, it sure works on spinal toning and strengthens the back. This pose stabilizes the hip joints and helps relieve pain, stiffness, and discomfort in these areas. This pose also helps keep blood pressure under control, contributes to relaxing the mind, improves digestion, relieves the symptoms of menopause in women, and reduces respiratory problems. Bridge Pose (Setubandha Sarvangasana) is an excellent pose for melting stomach fat as it tones the abdomen and is also great for people suffering from an imbalance of the thyroid glands. As the chin and the chest are nearly locked, the chin lock (Jalandhara Bandha) gets activated. It regulates the flow of blood and prana (energy) to the heart, the glands in the neck, and the head. Bridge Pose (Setubandha Sarvangasana) fortifies the shoulder and back muscles and tones the abdomen and the lower body. Regular practice prepares the practitioner to attempt intense poses where shoulder, arms, and core strength are needed like Plough Pose (Halasana), Shoulderstand Pose (Sarvangasana), Wheel Pose Prep (Urdhva Dhanurasana Prep), Wheel Pose (Chakrasana), and similar poses. In fact, many yoga teachers encourage beginners to practice Bridge Pose (Setubandha Sarvangasana) instead of Chakrasana in the class so they get the effect of back bend and not strain or injure themselves. Bride Pose is a very effective core-strengthening practice and hence works wonders for athletes, runners, postnatal women and teens. This pose balances the Root Chakra, Sacral Chakra, and Manipura Chakra, and activates the Throat Chakra. Bridge Pose is considered a base pose as bridge pose variations can be derived from this pose. Bridge Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Utthan Pristhasana (Lizard Pose) is similar to Lunge Pose (Utthita Ashwa Sanchalanasana) but practiced resting on the forearms. This practice is a deep hip opener that also targets the gluteus maximus, hip flexors, hamstrings, shoulders, and arms, including the lower back. Included in Vinyasa Yoga Sequences, the practice can help improve the flexibility of the leg muscles, pelvic floor muscles, and hip flexors. Since the primary focus is the hips, Lizard Pose is also seen practiced in Yin Yoga to help stretch and strengthen the deep connecting tissues like fascia. In Sanskrit, 'uttana' = 'stretch deep out', 'pristha' = 'back of the body', and 'asana' = 'posture'. Utthan Pristhasana is also called Lizard Pose. Lizards have a great flexible upper body and hence the back of the body in this posture resembles the stretched-out lizard. The practice of the same is said to bring the very same flexibility and suppleness in the back and the various muscles involved. Lizard Pose is considered a base pose as lizard pose variations can be derived from this pose. Lizard Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Warrior Pose, or Virabhadrasana, is a classical yoga move that's both simple and strong. Imagine standing like a brave warrior, ready for anything.