more camel pose

as we progress with a posture, we can go from very, very simple 

up to the next level 

then the next

etc etc

and camel pose is an excellent example of how to do, or teach, this way

photo from Pixabay

Camel pose creates a freer flow of energy in the heart chakra (Anahata), in the aura. This honestly makes us look and feel better, on all levels. It is an uplifting pose. It also works on this chakra on the internal level.

On our previous post here, we looked at a very simple, very basic, and 100% do-able version of the camel pose. From either a high kneeling, or seated position. And we started this way as not everyone can sit kneeling. Due to many factors. 

the next level

is as simple, as. For those who are able to start kneeling. Simply rise up, bending backwards, arms hanging down, on the inhale. Sit back down in the exhale. Do about three times, then relax in child, after. Feet hip width to shoulder width apart, as suits the individual.

how long to hold a pose for?

You can also do just once, or twice, and hold for a few breaths. I recommend three breaths. A yoga teacher friend trialed doing routines and holding each pose for five breaths. Then the same poses, holding for three breaths. He said that there was very little difference between the two. I suggest three to start with, because - yep - that do-able word again.

You can make it even lovelier by placing your hands in prayer pose on your chest whilst you hold it. Just relax into the pose.

Photo by Alex Shaw on Unsplash 

how to progress a pose in a class 

I use this a lot, as you can do from easy to advanced, in a class. How?

• Everyone does the first level, together. Once.
• Now teach the next level, and those who want to, do this version. Beginners can stay with version one
• Give the next version, with the option of staying with whatever level suits the student, best

If you're progressing people in a class, or it's mixed level, dodgy backs, whatever. This method of teaching most poses is very effective.

In this instance, I would do each pose two to three times. As the class gets used to the poses and your style of teaching, you will find that teaching each level, in succession, once only each, will suffice.

now for an easy camel twist

1) Start from a high kneeling position. Knees and feet at least shoulderwidth apart. Tuck the toes under to amplify the pose. 

• Inhale, arms wide at shoulder level. 
• Exhale, twist from the waist to the right , touching your right fingertips to your right heel if you can. If not, just aim for it. The left arm goes upright.
• Inhale come back up to start, arms wide
• Repeat to the left side.

Ideally look up when you have touched your heel, but honestly, it's 100% okay to look down instead. Do what suits you best.

2) Same as (1), with tops of feet flat on the floor

3) Bring the feet in hip-width apart, and do the twist with toes tucked under, or tops of feet on the floor

4) Legs together. Feet in either position as mentioned. 

5) Same as (4) except - when you twist to the right, aim for the left heel. When you twist to the left, aim for the right heel.

6) Same as (5) except legs are hip width apart.

7) Same as (5) with legs shoulderwidth apart.

But what about if my hips are wider than my shoulders, you may ask? Hehe - you will find this pose 100% easier than the rest of us. In #3, do shoulderwidth apart; in #4 - hip width apart.

This leads us to another version, which we'll look at next time.