Day 10~ Camel pose ~ Begin camel pose (Ustrasana) by kneeling on the floor or a yoga mat. If your knees are sensitive, kneel on extra padding. Make sure your knees are hip width apart and thighs are perpendicular to the floor. The soles of your feet should face upward, toenails touching the floor. Place your palms on your hips and try to keep your outer hips as soft as possible. Breathe deeply. Use your hands to lengthen your back pelvis and draw the tailbone forward. Inhale and lift your heart by pressing your shoulder blades to the back of your ribs. Begin to arc your back. Withdraw your arms one at a time from your hips and place them on your heels. Press your palms firmly against your heels to keep from losing your balance. Turn your arms outward so that the elbow creases face forward. Arch your back until your arms are straight. Imagine that there is a string tied around your waist that pulls you upward towards the sky. If you find it difficult to keep your thighs perpendicular to the floor, try tilting the thighs backward individually as you touch hand to heel, using entirely the left or right side limbs. Press each thigh back into perpendicular position before joining the opposite hand and heel. Furthermore, if you cannot touch your feet without compressing your lower back, turn your toes under and raise your heels. You can keep your neck at a neutral position, neither flexed nor extended, or drop your head back. Be careful not to strain your neck or tighten your throat. Maintain this posture for 30 seconds to a minute. Breathe calm and deep.
Posted on: Thu, 10 Jul 2014 16:15:25 +0000
Trending Topics
Recently Viewed Topics
© 2015