Camel pose provides a gentle backbend and a stretch through the front of the legs. It can be as intense or as comfortable as you want, by adding in variations.

Steps

1. Start in a kneeling position, seated on your knees, with your heels pressed against the buttocks and the calves of the legs flat on the floor.
2. Reach backward – leaning as you exhale – to take hold of the right ankle with the right hand, and the left ankle with the left hand.
3. On an inhale, lift your buttocks off your heels, arch your back, push your abs forward and tilt your head back to bring a stretch through the spine and legs.
4. For less intensity, remain with your buttocks on your heels, or place your hands on the calves instead of on the heels.
5. On an exhale, return to the kneeling position.

Comments

This is a posture that can give an intense stretch of the spine and back muscles. Remember to continue breathing throughout the pose. If it’s too intense, apply a modification but concentrate on enabling a good spinal bend and stretch. This is a move that is best observed later in your practice after your muscles have a chance to warm up.