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Camel

SKILL LEVEL
  • Advanced
CATEGORY
BENEFITS
  • Key postural counterpose.
  • Improves spine and shoulder mobility.
  • Stretches the feet, ankles, hip flexors, abs and shoulders.
  • Opens up the chest.
  • Strengthens the thighs, glutes, back and neck.
  • Can help to alleviate upper back pain.

INSTRUCTIONS

  • Set-Up

    Come up to high knees and separate your knees to hip-width apart. Press your shins and the tops of your feet firmly into the mat. Bring the palms of your hands to your lower back, fingertips point straight down. Draw your shoulder blades together to open up your chest.

  • Action

    Lean back into a gentle backbend, look straight ahead and tuck your chin to your chest. If this is enough of a backbend for you, stay here for a few breaths. You don’t need to go any deeper to get great benefits from the pose.

  • Next Level

    If you have the flexibility in your spine, drop back a few more inches and take hold of your heels. Look up to the sky, lift your chest and press into the soles of your feet with your hands to avoid compression at your lower back. You can come up on to your toes if that is more comfortable.

  • Duration

    Hold the pose for 2-3 breaths, in and out through your nose.

  • To Release

    Take a deep breath in. Exhale, bring your hands to your lower back and carefully lift yourself back up. Rest for a few breaths in  Child’s pose.

BEGINNER MODIFICATION
  • Keep your lower back supported if you are new to the pose.
CONTRAINDICATIONS
  • Avoid Camel pose if you have a knee, hip, back, shoulder or neck injury.
MASTER CAMEL POSE

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