Camel Pose can be difficult, scary, and contra-indicated for various people. Be sure to warm up your spine and stretch your quad muscles before attempting this pose! You may choose to substitute a milder version if your back is particularly stiff, if you are heavy, or if you have low back issues. Depending on those back issues, you can forego this pose altogether, and get adequate arching benefits in more appropriate poses.
If you are choosing to do the full Camel Pose (above) notice that you can come onto your toes, which shortens the distance between your hands and your heels, resulting in less compression in the lower back.
In the modified version (below) the hips remain on the heels, and the hands rest on the floor, shoulder blades squeeze together to deepen the opening of the chest, and the quads are relaxed. From here you can lift the hips off the heels to deepen the pose somewhat. So, as you can see, you can choose a variation that fits your body!
A fun way to teach this posture in a class is to have students pair off. The one executing the pose kneels facing a wall, with thighs touching the wall. The other partner reclines behind the first, resting on elbows, and places her feet against the back of the first, with heels resting just above the buttocks. As partner #1 begins to bend backward, keeping her thighs pressed to the wall and arms hanging loose at her sides, partner #2 supports her with her feet, but allows her to bend back as far as is comfortable. The gentle support of the feet allows a relaxed, safe arching of the spine. When partner #1 indicates she's had enough, partner #2 gently presses her back to the upright position.
Always counterpose Camel with Child Pose or come onto the back and draw knees to chest, rocking gently from side to side.
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