Active Sitting
Yoga: Camel
Yoga, Stretches
Exercise Description:
Yoga: Camel
Classification:
Yoga, Stretches
Instruction:
Kneel on the floor with the arms by your sides. The knees are hip-width apart and the toes are flat. Shift the weight more to the front of the knees and keep the spine upright. Place the palms onto the lower back either the fingertips facing up towards the shoulder blades or down towards the buttocks. Push the thighs forward slightly and inhale lift the chest and gently arch the spine. Squeeze the shoulder blades together to open the chest and only if the neck is strong release the head back. Gently press the knees down to the floor and think of lifting and lengthening the spine rather than bending backwards. If there is tension in the lower back, don't extend quite as far. Relax the shoulders away from the ears and soften the face. For beginners, hold this pose for 5 to 10 deep breaths. If your spine is a little more flexible, you can place the blocks to the outside of the shins facing upright. Place the hands on top of the foam blocks and gently push the hips forward coming into a deeper stretch. If the spine is quite supple and flexible, tuck the toes under and place the hands on the heels. Maintain the hips over top of the knees and the chest lifted. Only if the neck is strong, allow the head to relax back. Be sure that the thighs are perpendicular to the floor. For more advanced, point the toes to the back and continue to hold onto the heels. If you don't have the flexibility to keep the thighs perpendicular to the floor, modify by tucking the toes under. Maintain this pose for 5 to 10 breaths. Always balance this posture out with a counter stretch. Example: child's pose or squat with chin to chest.
Side Note:
Increases the flexibility of the quadriceps, hip flexors, lumbar, thoracic and upper thoracic musculature, abdominals, neck, throat, shoulders, chest and ankles. Improves blood circulation to the organs. Increases lung expansion. Improves posture and decreases back pain. Strengthens the back and spine. Relieves abdominal cramps.
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