Arch Support

To feel the exhilarating arch of the back in Camel, you must create a strong foundation in your lower body.

By Carol Krucoff

Unless you paint ceilings for a living, there's probably not much you do in a typical day that arches your body back. Most of life's everyday activities round you forward: picking up your children, washing dishes, working on a computer. When you consider how much time you spend doing these repetitive tasks, it's no wonder so many people walk around with collapsed chests and round shoulders, not to mention the accompanying aches and pains.

Walking through life in a slump weakens (and tightens) your abdominal muscles, compresses your heart, lungs, and diaphragm, and often leads to lower back injuries. Then there's the effect that poor posture can have on your emotions. The next time you find yourself slouching, notice how you feel—tired? achy? down? Now, think of how you move when you're full of energy and vitality—in all likelihood your chest is lifted and your shoulders are back. That's because the way you hold your body affects the way you feel, and vice versa.

Fortunately, Ustrasana (Camel Pose) can counteract all that forward rounding. Dynamic and energizing, Camel offers welcome relief by stretching the muscles along the entire front body—the chest, belly, hip flexors, and thighs. It also creates space in your abdomen and chest, which aids digestion and breathing. Finally, according to yoga tradition, backbends open the heart chakra, one of the seven energy centers associated with love.

Proceed with Caution

Camel is an exhilarating pose, but it's also challenging, particularly for beginners. When you're first learning it, your back may feel stiff and your breath strained. You might even occasionally feel a twinge in your lower back or neck. You can avoid these tweaks and pains if you try two things: First, learn how to align your legs and the pelvis, so your lower back stays safely uncompressed as you move into the backbend. Second, be willing to modify the pose and practice the modifications for as long as it takes to bend back safely.

Most importantly, don't be deterred. Simple modifications can make Camel an excellent choice for beginners. You don't have to reach your hands to your feet to get the benefits of the pose; you simply have to practice a version that suits you. Be patient with yourself as you play with this challenging pose and find that place where your heart is open and your spine is arching, but there's no stress or strain.

Prep Body and Mind

Before arching into the pose, take the time to center yourself and warm up. Try a reclined supported backbend to relax you and open your upper back. Sit on the floor and place one end of a rolled blanket or a bolster against your sacrum. With your knees bent and your feet flat on the floor, lie back over the support and release your shoulders toward the floor. Turn your palms up and allow your knees to fall together. Rest for a few minutes as you focus on slowing and deepening your breath.

When you're ready to come out, roll onto your side and use your hands to return to a sitting position. Next, do a series of Sun Salutations to help build heat in your body. Incorporate either high and low lunges or Virabhadrasana I and II (Warrior Pose I and II) to open your quadriceps and inner groins.

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