Revolved Camel Pose
परिवृत्त उष्ट्रासन
Target Muscles
Benefits (6)
- + Strengthens the entire back and core
- + Stretches the front of the body (ankles, thighs, groin, abdomen, chest, throat)
- + Improves posture
- + Stimulates abdominal organs
- + Boosts energy and confidence
- + Increases lung capacity
Avoid If (7)
- - Severe back injury
- - High or low blood pressure
- - Migraine
- - Insomnia
- - Heart problems
- - Herniated disc
- - Recent abdominal surgery
About
Revolved Camel Pose is a deep and invigorating backbend combined with a challenging twist, demanding significant spinal flexibility, core strength, and open shoulders. It revitalizes the body and expands the chest, but requires careful preparation and advanced practice.
Step-by-Step Instructions
1. Begin kneeling on your mat with your knees hip-width apart and thighs perpendicular to the floor. Place your hands on your lower back, fingers pointing down.
2. Inhale, lift your chest, and begin to arch your upper back, drawing your shoulder blades towards each other.
3. Exhale, and keeping your hips stacked over your knees, reach your right hand back to grasp your right heel or ankle.
4. Inhale, lift your sternum further towards the ceiling, extending the spine.
5. Exhale, and twist your torso to the left, extending your left arm overhead and then reaching back to grasp your left heel or ankle (if accessible).
6. If reaching both heels is not possible, keep your left hand on your lower back or a block.
7. Press your shins and tops of your feet into the floor, lift your hips forward, and lengthen through the front of your body.
8. Allow your head to drop back gently, or keep your chin slightly tucked to lengthen the back of the neck.
9. Hold for a few breaths, maintaining the lift in the chest and the openness in the shoulders.
10. To release, inhale, press through your feet, engage your core, and slowly bring your torso upright, releasing one hand at a time.
11. Counterpose with Child's Pose or a gentle forward bend.