camel variations

 

camel pose has so many variations.

for all levels and capabilities.

moving on from last week's versions.

Last week, we did camel twists. They are an excellent prelude to the actual pose. I often do this, three to five times on each side, as a precussor to a stronger camel. These twists are not so much of a backbend, so they are easy for all of us.

The first and easiest camel that I've given, is by far the one that I most use after the camel twist. Because everyone can do it, even if they are sitting in a chair. And it is more of a backbend.

So, moving on from the twist, there is something similar, yet different, that we can also do next. It is very similar to the camel twist.

the next steps

For those who cannot sit on their heels: start from a high kneeling position. Inhaling, raise your right arm up, to shoulder height, overhead, or in between either of these, as you are able. Push your hips forwards and bend backwards from the waist. Do not twist. Look forwards if you cannot bend back far, otherwise look up, or overhead. Exhale, to upright, lowering the arm. Repeat on the left side. Do at least three times each side, alternating sides.

You might prefer just to do each side once only, holding for three to five breaths. If you are holding the pose, you can also touch your fingertips of the lowered hand, to the heel on the same side. 

Otherwise sit kneeling. Have your feet hip or shoulder width apart. Whichever you are able to do. Rise up into a high kneeling position as you take your arm up, as above, bending backwards. Exhale to seated.

Remember, we are not twisting in this version.

You might like to now just do a camel pose without the arms overhead. 

Remember, for any of these, the toes may be tucked under to make a back bend easier. And this makes it easier to touch your heels with your fingertips, which of course is the next step.

Personally, I would do this:

• camel twist, three times each side
• followed by raising one arm at a time, three times each side, bending backwards
• now do a camel where you just hold the pose, relaxing into it, for three deep breaths. To start with, use the instructions here

Remember to relax in child when you have finished.

You have just done a camel "flow" by doing these three steps.

key points

• push the hips forwards to do a camel. This is not necessary in the beginning stages of the camel twist, but can be gradually introduced. However, for nearly all of the other camel versions, this will help you bend backwards, and also help you balance in the pose.
• when you are holding the pose, squeeze your buttocks. This will help support you in balancing, and will take the pressure off your lower back. It will open up the lower front of your torso to facillitate deep breathing, too.
• not everyone's back is suited to back bends. So if you are having difficulties doing this and you do not have any physical problems, take heart. There will be other poses that you find easy whilst others do not. (I'm not very bendy)

how to learn to sit on or between the legs

This is as taught by Kali Ray, Triyoga, whom I learnt some yoga teacher training from, twenty years ago. 

• if you can't sit kneeling, then start in a high kneeling position. Interlace the fingers and thumbs, right thumb on top of left, pointing through the index fingers. Inhale, raise the arms up overhead, exhaling sit down as far as you can, lowering arms. Even if it's just a few centimetres. Go up and down a few times. This is not a backward bend.
• Sit with your knees together, hands in the above gesture. Inhaling, come up to a high kneeling position, raising the arms towards the ceiling. Exhaling return to seated. 
• try the seated version in several ways: knees and feet together; hip width apart; shoulder width apart; wide enough to sit between your legs and feet. Keep knees and feet in a straight line, without toes tucked under. 

even easier way to learn to sit between the legs, unique to my own teaching

Start from all fours. Do the pose using the below knee/feet positions, one after the other:

• knees and feet together
• hip width apart
• shoulderwidth apart
• wide enough to sit between the legs and feet

Inhale to cat, exhaling round the back (a cat tuck) into child. Do each of the above knee/feet versions three times. Even if the buttocks cannot get close to the feet . Each time a person does go a bit further, and finds it easier.

This cat version is invaluable, even if one is not going to do camel pose, as it restores mobility, increases the capabilities of the hips, reduces abdominal inflammation, and gives all of the benefits of both cat and child poses.

Next time, we shall look at even more camel  variations.

** link here for cat pose and beginners camel

** link here for an excellent series of breathing poses to do before a camel pose, for a highly beneficial series

** and let's not forget my lifestyle blog