Camel Pose

by Cheng-Ling Chen — February 5, 2008

I have this bad habit of unconsciously moving towards the computer screen as I work. A colleague likes to tease me by imitating my seated posture: neck cranked out like an ostrich with my face pasted to the computer screen. While annoying, her imitation makes me see my poor posture. I hunch my shoulders and stick out my neck. The tenser I am, the worse it gets.

It's no wonder that after a day's work, my neck feels stiff. My shoulder blades hurt and my upper back weighs like 1000 pounds. If you're like me, you may find it helpful to practice a backbend that targets these stiff back muscles. Try the Camel Pose:

1. Start on the floor, kneeling hips distance apart. For more support, you can use extra padding like a towel or cushion for your knees. Your sitting bones should be up (not seated on your calves), your spine straight, and shoulders rolled back and down.
2. Place your hands on your hips, palms on your lower back, fingers pointing down towards your sits bones. Breathe here.
3. Inhale and grow taller at the crown of your head, lengthening your spine. As you exhale, gently and carefully lean back, leading with your chest and dropping your shoulders. Lower your hands down to your ankles.
4. Keeping your arms straight, use your palms to support you as you push your chest further up. Relax your neck, jaw, and throat.
5. Breathe deeply here for a few moments, feeling the stretch on your shoulders and the springy arch in your back.
6. When you're ready to move out of the pose, push gently back up to kneeling by bringing your hands back to your hips. Rest in Child's Pose for a few moments before standing up.

Camel Pose is a deep back stretch, and it helps with fatigue, tension, and menstrual discomfort. It can also serve as a reminder for maintaining good posture. Remember how great it feels to open up the chest with your shoulders wide and drawn back. Carry this posture with you wherever you go.