8. Camel Pose to Shoulder Stand
To come up out of camel pose, bring your hands back to your lower back, then slowly bring your back straight again and sit back down on your heels.
Come onto the floor, lying on your back, and bring your feet toward your bottom. Bring your hands to your sides back, and push on the floor with your arms to bring your feet up into the air. Place your hands on your lower back for support and focus on keeping your legs straight and your shoulder blades pulled together. Gaze at your belly button and breathe here for 30 seconds, before slowly rolling out of the posture, placing your spine onto the floor one vertebra at a time until you’re lying on your back once again.
9. Shoulder Stand to Fish Pose
Fish pose is what’s called a “counter pose” to shoulder stand. It works the opposing muscles to give your practice balance. To come into fish pose, remain on your back, and bring your hands under your bottom, with the palms on the floor. Slide your elbows beneath you, which will naturally lift your upper torso. Arch your upper back a little bit, so you can place the back or top of your head on the floor. Stay here and breathe for 30 seconds.
10. Fish Pose to Savasana
Savasana might not seem like a “pose,” but it helps your body recover, so you get the most benefit from all of that hard work you just did. To transition from fish pose, straighten your neck, and pull your arms out from under you, letting them rest at your sides. Lay your legs about hip width apart, and allow the feet to roll out.
Think about relaxing every part of your body, from the top of your head to your feet. Relax your scalp, then your forehead and eyes. You mouth. Relax your neck and shoulders, then release tension in your chest, middle back, and belly. Let your torso sink into the floor, then relax your thighs. Allow your knees to relax, then your calves, then the ankles. Relax the feet and the toes. You can stay in this relaxes state for as long as you need to recover from your practice.