For a strong spine
Ushtrasana (Camel Pose) and the Rabbit Pose
To begin, bend your knees and sit on your heels. As you inhale, raise your body up on your knees while you place your hands on both sides of your hip to support your lower back. Arch back as much as you can while pushing your hip slightly forward and gently tighten your buttocks.
If you find this position comfortable and easy, slowly reach your right heel with your right hand and then your left heel with your left hand. Arch back as much as you can while keeping your buttocks gently tightened. Try to relax the body while you stay in this position for about 10 counts while breathing.
To release, gently support your back with your hands, bring your body back into an upright position and sit on your heels. Next, hold onto your ankles with both hands while you round your spine and body like a ball, keeping your forehead close to your knees on the floor. As you inhale, raise your buttocks upwards while keeping your head close to your knees. Stay in this position for about 10 counts while breathing.
To release, slowly sit upright.
Benefits: The camel pose is great for strengthening the arms, opening the chest, increasing suppleness in the spine and opening tight hips. The rabbit pose helps to increase blood circulation to the head and gives the upper back and wonderful stretch. At the same time, it also massages the abdominal organs and improves digestion.
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