Prep Pose: Bhujangasana, Salabhasana
How to get in there and out:
Kneel on the floor with your knees hip width. Rotate your thighs inward slightly, and firm but don’t harden your butt. Imagine that you’re drawing your sitting bones up, into your torso while keeping your outer hips as soft as possible. Press the tops of your feet firmly into floor.
Rest your hands on the back of your pelvis, palms on the tops of your buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Inhale and lift your heart by pressing the shoulder blades against your back ribs.
Now lean back and for the first time just go a little bit and see how it`s going while keeping your hands on your sacrum. If this version feels still okay for you, you can start going deeper and maybe even bringing your hands on the sole of your feet. You can do this either side by side or both at once.
Stay in this pose for about 30 seconds to a minute.
To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift your head and torso up by pushing the hip points down.
Modification and props:
If you have troubles with your neck and actually have no idea how to put it, especially if your shoulders are tight, go and tuck your chin towards your chest instead of looking back.
Deepen this pose:
You can increase the challenge by performing the pose with your thighs, calves, and inner feet touching.
After Pose: Rest a couple of breaths in Balasana – Childs pose. Followed up by possible poses like Dandasana, Dhanurasana, Sarvangasana.
Benefits of this pose:
Like most oft the backbends, it stretches the entire front body and deep hip flexors ( psoas muscle ) and works as a great shoulder opener while improving strenght and flexibility in the spine.
Additionally it opens your Heart center which is related to love and relationships, compassion, empathy, gratitude and forgiveness.
Camel can also be used as quick remedy against fatigue and anxiety.
Be careful if you suffer from any kind of lower back pain, high or extreme low blood pressure as well migraine. If you are having troubles with neck tension or suffer from vertigo.
Have a safe & fun practice!
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