Hope you're warmed up already before practicing this deep back bend, the Camel Pose. Moo!
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[Music playing] Hi, I’m Dina Prioste and welcome to Get Exercised. Back bends have always been a challenge for me. And when I first started yoga, there was nothing I hated more than the dreaded camel pose. [Music playing] We’re to take camel pose in stages today but it’s very important that you’re already pretty warmed up by the time you try this. So, make sure that you’ve done some vinyasa flow, the episode number 7, and some cat cow stretch just before you begin. For our first camel pose, we’re going to go on to our knees. Here, knees are directly under the hip bones. If your knees are sensitive, go ahead and place a blanket or a towel for some extra padding. Let’s start with the toes tucked under so the heels are up a little bit higher, hands are on the lower back, fingers pointing upwards, elbows back towards each other. As you inhale, lift your spine upwards and start to open your chest up towards the ceiling as you come in to this back bend, holding here keeping your hips over your knees. Take a few breaths here, and now, come apart of it and come to sit back on your heels. But, that was like easy. If you’re ready to go further, start in the same position, hands on the lower back, toes are tucked under so your heels are up, inhale lift upward, over the chest up, look up. If want to go further, hands either to the back to the thighs, you can also take your hands on locks like this, or if your back feels ready for it, hands on the heels. Look! I’m doing it! I’m doing it! No, you’re not doing the pose right there. You want to make sure that your hips stay over the knees. If you start leaning back like this, you need to take a different variation of the pose like staying here or bring your hands to locks. Last part for the super flexible here, take the tops of the feet down, hands on your lower back, inhale, lift upward, keep those hips pressing forward. And from here, if you feel like—you can reach the heels, go for it. Take a few breaths here and come back to the sit on the heels. I’m a camel. Now, we’re going to do the counter position. Sitting on your heels, take your hands to the bottoms of the feet, bring your forehead to the floor. Just roll on to the very top with your heads and your hips come over the knees stretching your back in an opposite direction, or you can easily interlace the fingers behind your back and lift your hands up. This is the rabbit pose. The camel pose may be tough at first but with the proper warm up and some practice, soon enough, you’ll be confident and hot and sexy in all your back bends. Join me next week for some more booty firming. I know you love it. Make sure to have some locks or books handy. And until then, thanks for watching. I’m Dina Prioste and you have just been exercised.