3The yoga camel pose is so named because in its general outlines it resembles a camel’s hump. A deep backward stretch, it joins your hands and your feet together, bending your body so that it is opened along the chest and the hips. Because it turns the top half of your body upside down and uses muscles in unfamiliar ways, the camel pose can be challenging for those new to yoga. Beginners can practice a modified version until their strength increases. A rather intense asana for most, the camel pose is best practiced toward the end of the routine when muscles are limber.Yoga mat
Additional padding if required
- On a yoga pad, sit with your feet under your buttocks and your hands resting on your knees. You can use additional padding under your legs if your knees or ankles require it. The tops of your feet should be flat on the floor and your toes extended, but if you are a beginner and need additional support you may turn your toes under. Keep your knees a hips width apart and your back straight. Holding the knees further apart will result in a deeper stretch, but this depth of stretch can be difficult for someone new to yoga backbends. Look directly ahead of you, with your neck erect but not tense.Rise to a kneeling position and rest your hands, fingers downward, toward the back of your hips. Press down on your hips, allowing them to support you as you begin to bend your head backward, stretching your neck and torso long.Lift your arms away from your hips and draw them gradually back to your feet. Feel your chest expand and stretch your pelvis forward. Reach for your heels, and gently grasp one in each hand. Ideally, you will keep your thighs straight as you do this. If, however, your muscles are not yet flexible enough to reach back while your thighs are straight, shift your thighs slightly from the perpendicular and take hold of your heels one at a time. Your head will now be facing the wall behind you. If this position makes you feel nauseated or dizzy, withdraw.With your heels in your hands, breathe in deeply and pull your hipbones forward and upward, as if you were lifting them away from your thighs. Hold the camel position until you expel your breath again or, if you prefer, you can inhale and exhale while in the position. Lower your body to sit again on your calves.
