Fitness & Health · Lifestyle · Yoga

Yoga: Camel

cp

Benefits:

Camel pose opens the chest, tonifies the kidneys and stimulates the respiratory, circulatory, nervous and endocrine systems.

Modifications:

A) Place folded blanket under knees or under the ankles. B) Use blocks next to the ankles or a firm cushion on top of the ankles to support the hands if you cannot reach the heels. C) Come up on the tip toes if you cannot reach the heels. D) Keep the hands on the sacrum.

Variations:

Slide hands towards knees and lower head to the floor.

Instructions:

1. From Child pose, come up onto both knees, placing them hip width apart. Place the palms of the hands on the sacrum with the fingers pointed down.

2. Inhale and press the knees down reaching the crown of the head up to lengthen the spine. Exhale and press the hips forward, squeezing the buttocks and thighs and supporting your weight with the arms as you bend backwards.

3. Very carefully reach one hand down to the heel at a time, if you cannot reach the heels keep the hands on the sacrum. If it feels safe drop the head all the way back.

4. Holding tightly on to the heels with each hand, actively press the hips forward, lifting the chest up towards the ceiling.

5. Breathe and hold for 3-6 breaths.

6. To release: slowly bring one hand at a time back to the sacrum. With both hands on the sacrum, slowly inhale up, letting the head and neck be the last to come vertical.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s