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

Come into Easy Camel, elongating your body from your knees to the crown of your head. Release your hands and reach for the blocks or your heels with your fingers pointing toward your toes. Rotate the tops of your arms out and take the shoulder blades in and up to encourage your chest and heart to lift as much as possible. Keep your neck long as you either drop your head back or keep it in line with your spine. Stay for several breaths, allowing your breath to undulate through your body and take you deeper into the pose. When you come out, bring your chin forward to your chest and bring your head up last.

Drop the props

If your lower back and neck have felt consistently stable and at ease, try Camel without using any props. Set up a strong foundation in your legs and feet and place your hands on your lower back. Inhale as you come into the backbend. Reach back for your heels, bring your shoulder blades into your back, and let your heart soar. Stay for three to five breaths, then lift through your heart to come out of the pose. If you can't come out without twisting your spine, simply sit back on your heels.

After resting with your buttocks on your heels, bring your spine into neutral by doing Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) or Adho Mukha Svanasana (Downward-Facing Dog Pose). Follow these with some twists to counter any imbalances in the spine. Since backbends like Camel are invigorating, avoid practicing them right before bed. But for a better-than-caffeine mood boost, nothing beats an energizing backbend practice.

Carol Krucoff is a registered yoga teacher and a journalist in Chapel Hill, North Carolina. She is the coauthor of Healing Moves: How to Cure, Relieve and Prevent Common Ailments with Exercise.

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