Yoga posture-Camel pose

"Camel pose" is a reclining posture suitable for beginners and seniors. It not only makes the back soft, but also makes people feel refreshed! However, it must be noted that when doing the "camel pose", the thigh and hip muscles must be exerted hard, especially when bending back, the pelvis and thighs must be pushed forward hard. Tighten the muscles in your thighs and buttocks so you don't get hurt.

1. Kneel down, place your calves flat on the ground, open your knees to your hips wide, and your feet face up. The thighs and trunk are in line and at a 90-degree angle to the ground. Place your hands above your pelvis, bend your elbows, straighten your back, and point your shoulders and elbows rearward.

2. Inhale, starting from the upper back, slowly bend your body back, tightening your thighs quadriceps, buttocks, and abdomen. Face the ceiling and don't stretch your neck too much.

3. Exhale, first place your right hand on your right foot to keep up, with your palm down, and your fingers backward, and then place your left hand on your left foot in the same way to keep up.

4. Inhale and exert force with your hands towards the soles of your feet, thereby making your upper chest stand high. Keep your pelvis and thighs perpendicular to the ground. Relax your head and keep breathing naturally. Hold this position for about 15 to 30 seconds. Then place your hands back above your pelvis, slowly return to your original position, and then rest your hips on your heels.

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."

Internship Editor: Tong Wenchong's

Click to browse more exciting content