Detailed explanation of camel yoga movements (photo)

Camel yoga movements

Stand on the floor with your knees slightly apart. Lay your hands and hips naturally next to your body and straighten your spine.

Hold your hips with both hands, inhale, gently push your pelvis forward, and tighten your hip muscles. Slowly bend your upper body back, first touching your heel on the same side with one hand. If the beginner can't touch the heel, you can stand the heel up and control the ground with your toes.

Exhale, place the other hand on the heel on the same side, relax your head back, and push your waist and chest upward as much as possible. Keep breathing evenly.

Inhale, hold your back waist with both hands in turn, and slowly get up.

Exhale, sit your hips on your heels, stretch your body and arms forward on the floor, with your forehead pressed to the ground.

difficulty adjustment

If your back and neck are stiff, use a chair and pillow as assistance: the chair is placed behind you and the pillow is placed on the cushion to support the pressure on your back when you bend back. Grasp the chair feet on both sides with both hands, and distribute the strength evenly on both sides of the body. When you are bent back, you can put a piece of felt on the back cushion of the chair to withstand the pressure on your neck. In addition, if you don't want to use a chair but can't put your hands on your heels, you can put them on a yoga brick instead. Place two yoga bricks on both sides of the calf, and the height can be self-adjusted, but note that the height of the two yoga bricks must be the same.

common mistakes

When your back is bent back, you do not chest out. The pelvis was not pushed forward hard, causing the thighs to be pulled back. Trying to put your hand on your heel and look sideways and cause an injury to your waist. When you bend your back, you do not bend the entire back, but only bend the lumbar spine.

benefits

Softens the spine and shoulders to relieve back pain and shoulder pain problems. Improve the cold back and make the posture more beautiful. Expand your chest and improve respiratory problems. Improve overall blood circulation. Regulate menstrual flow and improve menstrual pain.

precautions

If you have ever had a back injury or a cervical problem, please use props to complete the pose. See "Difficulty Adjustment". If you are experiencing headaches, heart disease, diarrhea, etc., please don't do this position for the time being. If your knees are weak, you can use felt or cushion your knees to perform the "camel pose."