How to Do Camel Pose - Backbend and Heart Opener Tutorial

/ 09:11:00
Let's take a look at this tricky pose, break it down step by step with alignment cues. Followed by some tips and tricks.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️http://bit.ly/yinyttinfo

"Camel hurts my back." "That pose is not comfortable." "I can't go very far back."

This pose is one of the ones that I receive the most complaints about when I teach it in class. You're not alone, it's one of the most difficult for me too. Students who are typically quite flexible, even in the spine, can struggle with this one. Why is that?

Let's take a look at this tricky pose, break it down step by step with alignment cues. Followed by some tips and tricks.

Alignment:

Start from tall kneeling, with the hips over the knees and knees hip width apart.
Toes can be tucked under, or on the tops of the feet.
Place the hands on the low back, fingers pointing down and elbows squeezing back.
Push your hips forward.
Lengthen the tailbone down.
Pull the naval in and also up.
Lift through the upper back.
Keep the head from dropping back, the neck is extension of your spine.

Deeper Variations:

Hands may come down on to the ankles (as in the picture).
Some students may be able to take it down to the forearms. But you don't need to!

Tips:

The most common problem is putting too much stress in to the lower back. Students often stick their butt back and their belly forward. If you are trying to back bend from here, your anatomy will not allow that to happen.

Think instead of this pose as a heart opener. Shifting your attention to the chest. Focus on lifting and lengthening the spine up. Opening the rib cage. Expanding the collarbone. As if there is a string tied around your heart and it is connected to the ceiling, lifting you up.

If you have a yoga block, you can place it in between the thighs. Squeezing and holding on to this will activate your adductors. In turn, engaging your abdominals and protecting your low back.

Focus on keeping length, rather than how far back you can go. You will feel this pose without too much movement.

This pose is very similar to bow pose. It's a big opening in the chest and the upper back.

If this pose is uncomfortable for the knees, feel free to pad them by rolling up your mat or sliding a blanket under.

When you come out of the pose, release your back with a gentle spinal twist (i.e. reclined spinal twist).

I made a short video walking you through this pose, click to watch it below.



Namaste,
Kassandra

Please do subscribe to my YouTube channel


☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
Let's take a look at this tricky pose, break it down step by step with alignment cues. Followed by some tips and tricks.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️http://bit.ly/yinyttinfo

"Camel hurts my back." "That pose is not comfortable." "I can't go very far back."

This pose is one of the ones that I receive the most complaints about when I teach it in class. You're not alone, it's one of the most difficult for me too. Students who are typically quite flexible, even in the spine, can struggle with this one. Why is that?

Let's take a look at this tricky pose, break it down step by step with alignment cues. Followed by some tips and tricks.

Alignment:

Start from tall kneeling, with the hips over the knees and knees hip width apart.
Toes can be tucked under, or on the tops of the feet.
Place the hands on the low back, fingers pointing down and elbows squeezing back.
Push your hips forward.
Lengthen the tailbone down.
Pull the naval in and also up.
Lift through the upper back.
Keep the head from dropping back, the neck is extension of your spine.

Deeper Variations:

Hands may come down on to the ankles (as in the picture).
Some students may be able to take it down to the forearms. But you don't need to!

Tips:

The most common problem is putting too much stress in to the lower back. Students often stick their butt back and their belly forward. If you are trying to back bend from here, your anatomy will not allow that to happen.

Think instead of this pose as a heart opener. Shifting your attention to the chest. Focus on lifting and lengthening the spine up. Opening the rib cage. Expanding the collarbone. As if there is a string tied around your heart and it is connected to the ceiling, lifting you up.

If you have a yoga block, you can place it in between the thighs. Squeezing and holding on to this will activate your adductors. In turn, engaging your abdominals and protecting your low back.

Focus on keeping length, rather than how far back you can go. You will feel this pose without too much movement.

This pose is very similar to bow pose. It's a big opening in the chest and the upper back.

If this pose is uncomfortable for the knees, feel free to pad them by rolling up your mat or sliding a blanket under.

When you come out of the pose, release your back with a gentle spinal twist (i.e. reclined spinal twist).

I made a short video walking you through this pose, click to watch it below.



Namaste,
Kassandra

Please do subscribe to my YouTube channel


☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
Continue Reading
Like the name says, the video of this flow is done with very little talking from me.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️http://bit.ly/yinyttinfo

Like the name says, the video of this flow is done with very little talking from me.

This practice is great if you're a yoga teacher and looking for inspiration to keep your personal home practice fresh, but prefer to have a more meditative experience (without hearing all the blabbering). Or for other advanced practitioners that don't need all the instruction.

It is not necessarily the poses that are more intermediate in this flow, but that your practice should be at the point where you don't need to be guided through the alignment (and can do so safely).

The below is a list of the poses if you just want to take that and run with it. If you do want a visual cue, check out my latest YouTube post.

1. Reclined Poses:
Reclined butterfly
Half happy baby (right side)
Reclined pigeon pose (right side)
One-legged bridge pose (right side)
Hamstring stretch
Repeat through on left side
Knees to chest

2. Seated Poses:
Seated twist to right
Seated twist to left
Reverse table top (with blocks)
Straighten legs and lean back
Head to knee - left foot in
Seated twist - left foot crosses
Head to knee - right foot in
Seated twist - right foot crosses
Downward dog
Rag doll forward fold
 

3. Standing Series:
Mountain pose
Chair pose
Standing, right leg rises - hands at heart
Extend leg
High lunge - arms rise up
Three-legged dog - transition to knee to nose. Repeat 3 times
Step through to low lunge - hands on blocks
Half splits - pick up left foot
Easy twist
Side plank
Vinyasa
Repeat through on the other side

4. Standing Series:
High lunge
Dancer's pose
Chair pose
Prayer twist to right
Lunge with prayer twist - left leg steps back
Warrior 2
Triangle
Half moon pose
Mountain
Vinyasa
Repeat through on the other side

5. Winding Down:
Reverse table top (with blocks)
Straighten legs, hips back, try to pick up seat and legs in L-Sit
Forward fold
Square pose - right shin on top, turn to left, fold towards knee
Square pose on other side
Supported fish pose - 10 breaths
Lower down to flat
Right knee to chest
Take knee across the body in to twist
Left knee to chest
Take knee across the body in to twist
Savasana

If you prefer to have some visual guidance, practice along with the video below.



Namaste,
Kassandra


Please do subscribe to my YouTube channel



☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
Are you going through a tough time right now? Dealing with grief and/or sadness? As tempting as it may be to avoid these feelings, the only way out is through!

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️http://bit.ly/yinyttinfo

Are you going through a tough time right now? Dealing with grief and/or sadness? As tempting as it may be to avoid these feelings, the only way out is through!

This Yin practice is not one of avoidance, but rather tackling the emotions head on. Use these poses, and their partnering affirmations, to give yourself permission to explore these feelings.

Yin yoga is great to not only release the physical tension in your body, but in turn also open up to let go of the emotional and energetic tension.

These affirmations may seem really positive at first. Don't force yourself to accept them as true, but rather repeat them internally and take note of how/what you feel. 

Have a journal close by, so that as soon as you're done you can write down and process what comes up. Also have 2 blocks handy.

1. Child's Pose Variation - Start kneeling, bringing the big toes together and taking the knees as wide as comfortable. Sink the hips back to the heels. Similar to in thread the needle, reach the right arm to the left. Then lower down on to the right shoulder and right ear. If it's more comfortable, bring a block underneath the head for support. Extend the left arm out in front of you, or bring the left hand to the low back. Relax your neck, shoulders, and upper back.
Affirmation: "Today I choose to heal."

Slowly unwind, and then switch sides.
Affirmation: "I am willing to let joy into my life."


2. Melting Heart - Start from table top. Keep the hips over the knees as you walk the hands forward and rest the forehead to the mat or to a block. Draw the low belly in, and soften the heart towards the ground. Relax the shoulders away from the ears.
Affirmation: "I let go of my resistance towards the situation."

3. Chest Opener - Slide forward on to the belly. Extend your right arm out to the side, either leaving it straight or bending the elbow at 90 degrees. Using your left palm, ease on to your right shoulder, right ear, and right hip. If it feels better to slide a block under the head, do so. Feel this stretch into the pectoral, shoulder, and bicep. Take time to settle in to the pose that feels sensational without pain. Keep the left palm down on the ground, or bring it to the low back.
Affirmation: "I am surrounded by support, seen and unseen."

Ease back on to the belly. Then set up on your other side.
Affirmation: "My heart opens up a little bit more every day."

4. Supported Fish - Grab the two blocks, setting the first up to go between the two shoulder blades and the second to support the head. Lower down on to them, taking time to adjust as needed. With the legs, you can either extend them out or bring the soles together and open the knees out to the sides. This pose exposes the heart, the face, and the belly. Surrender in to this heart opener.
Affirmation: "My tears are holy and healing."

5. Laying Spinal Twist - Lower down flat on the back. Shift your hips towards the right. Open the arms out in to a T, turning the palms up. Cross the right thigh over the left, then drop the knees to the left. Keep your right shoulder down, focusing on creating space between the right hip and the shoulder. Anchor in to the present moment as you hold here, knowing you're safe and in control.
Affirmation: "I trust in the goodness of life."

Switch sides.
Affirmation: "I relax and allow feelings to move through me."

Find it easier to do Yin with a guide leading you through? Click through to the full YouTube practice below.


Namaste,
Kassandra

Please do subscribe to my YouTube channel



☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
FOLLOW ME ON INSTAGRAM - Tag me in your photos to be featured in my Instagram Stories! #yogawithkassandra
@yoga_with_kassandra
]]>