older camel versions

 there are more versions of camel pose

often not taught

sometimes for physical reasons

and sometimes just because they seem to have gotten "lost"

many of these lead onto other backbends

which also are not so widely known

why are some of these camel poses not often taught?

• of course, sometimes people just don't know them
• they involve sitting on one's legs, which many people cannot do, for some reason or another. Which is okay, because we can then do the easier versions  here instead. 
• they really are not so glamorous as some of the newer camels
• but some of these older ones are truly much harder

So often, yoga classes seem to me to be more of a stretchy thing. Which is not really what yoga is about. And, you know, when a pose is difficult, each time it's done, it does get a little easier. We improve with the pose, in increments, as our body is able. This in turn builds up our strength, flexibility and mobility. And this is why I generally do not use props. But - you might prefer to, so options are given as well.

the diamond pose for these seated camel versions

The sitting-on-our-lower-legs position is called the diamond pose, or vajrasana. Of course, it is called by other names too, depending on where one learns yoga from. As a yoga teacher, taking a class where there are hip, knee, ankle or feet problems - the diamond pose is often a no-no.

When this pose is hard to do due to lack of flexibility, we can place a cushion under our buttocks, sit in the pose for a short time, and each time that we do this, we can try for sitting for a slightly longer period, as appropriate. 

A meditation stool which enables us to sit pseudo-kneeling, is another option.

For the following poses, if your hands or fingers do not reach the floor behind you, then place your hands on blocks.

starting easy

Sit, kneeling, bottom on heels. Knees and feet together or hip width apart. If this is uncomfortable, then toes in, heels out will be more suitable. Place your hands flat on the floor behind you, fingers pointing away from you. 

1) Hands can be close to the body 

2) or further way, as shown. 

This creates two different variations.

Inhale and push your chest forward, shoulders back, head back. Exhale back to start. 

3) Another version is to have the toes tucked under. In this position, as you progress, take your hands further back and go into the pose.

You can hold any of these three versions for three to five breaths. Or, get into position, and inhale bending back as described, exhaling return to start. 

Relax in child pose after these, especially if these are as far as you are going with the seated camel.

variations for strength

• (4) leaning backwards, especially as in number one and two, take a deep inhale as you raise your bottom up, until you create a straight line from collarbones to knees. Your head will not need to drop back. Try looking straight ahead. Tighten the buttocks for support in this pose, and you may also find that it helps to tighten the abdominals as well, for even more support.
• (5) lift the buttocks as high as you can, opening the chest and creating a back bend, without tightening the abdominals. Drop the head back. This version requires somewhat more strength. See the photo at the top of the page.

going deeper into a stronger back bend:

1) supta vajrasana/reclining diamond pose

 

• With the above variations of the camel, you can  keep taking the hands back further until you are able to place the elbows on the floor, with your forearms resting on the floor. Push into the elbows for support as you lift the chest high and drop the head back and hold the pose. In time, you will be able to:         
• hold the feet or
• have the hands in prayer pose on the chest or 
• palms down on thighs

and with these, eventually you may be able to rest the crown on the floor. 

Another little "flow":

Camel to reclining diamond to child - this little series is often done after half and full shoulderstands.

2) pseudo camel-wheel or... I have no idea what this pose is actually called

When you do " (semi) reclining diamond" with the toes tucked under, you are creating a strong backward bend. The effects are really quite different from supta vajrasana. This is a beautiful, little known pose. 

suggestions on when to use this pose

You could use this:

• as your main back bend in a class. Go from camel with toes tucked under (3) above, to this backbend, to child. In this case I would do this variation series after your backbends done from face down position such as cobra, bow. 
• or of course after shoulder stands and ploughs

We'll do some more harder camel progressions on the next post.

** link here to simple camel, and also simple fish pose which can be used instead of reclining diamond pose

** link here for breathing practices during the lockdown, and for asthmatics

** and let's not forget my lifestyle blog here

** and of course, facebook here