Camel Pose: A ‘Relaxing’ Backbend

When I’ve had one of those days where I’ve been slouched over my laptop all day I find that sometimes my neck, back and shoulders tend to tense up and this has an impact on the rest of my body and on the way I feel generally.

When this happens I like to go to my go to stretch for a bit of spinal relief. Camel Pose, like most backbends helps increase flexibility in the spine and is a great posture for strengthening and lengthening the spine. It is also good for stimulating the nervous system and digestive system is said to provide relief for menstrual discomfort.

Backbends as the name suggests will really work our neck and back so don’t attempt these postures if you have a neck or back injury or if you have high or low blood pressure.

I always like to start with a few shoulder rolls and neck circles to ‘loosen’ my neck and shoulder muscles a little before easing into the pose.

Shoulder Rolls

  • Seated or standing upright with your arms down by your sides gently lift your shoulders to your ears and roll your shoulders back and forth in circular motion for 4 repetitions.
  • Then reverse the action by going in the opposite direction for 4 repetitions.

Neck Circles

  • Bow your head slightly so your chin is by your chest.
  • Turn your head slowly towards your right shoulder then in an anti-clockwise motion bring your head up and over to your left shoulder before bringing it back to centre.
  • Repeat this 3 times then change direction so you’re going left to right in a clockwise motion for another 3 repetitions.
  • Still standing or seated upright and looking directly ahead of you, turn your head slowly toward your right shoulder.
  • Breathe in, and on the exhale let your head move naturally so the stretch goes a little deeper and you’re looking behind your shoulder.
  • If you’re seated whilst doing this exercise you can deepen the stretch further by evolving into a gentle seated twist by placing your left hand on your right knee or by your feet and your right hand behind your back whilst moving your head towards and over your right shoulder.
  • Repeat this action in the opposite direction.

Camel Pose (Ustrasana)

  • Begin in a kneeling position with your knees hip-distance apart and your toes pointing to the back of the room flat on the floor.
  • Keeping your pelvis over your knees lean back, curling your back gently as far as you can go and grab your heels, lifting your heart and relaxing your throat.

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