Strike a Yoga Pose: Camel

FitSugar — Thu, 07 Dec 2006 09:00:00 PST

The Camel pose is great for increasing flexibility in your lower back, and for opening your hips, quads, and chest.
Here's how to get into the pose:

Kneel at the front of your mat, keeping your knees under your hips (hip distance apart). Look back and make sure your shins, ankles and feet are parallel to each other.
Put both hands on your hips, and gently arch back, just beginning to warm up your lower back and quads.

When you're ready, reach your right hand down towards your right foot.
Stay here for 5 breaths and then switch sides, or bring your left hand down, so that both hands are reaching for both feet.
Stay here for 5 breaths, pressing your hips forward, and dropping your head to look behind you. Try to keep your knees under your hips - they like to slide out wide.

Come up slowly, sit on your heels, and lean forward into Child's Pose.
You can do it with your hands by your feet, or stretch them out in front of you, like Kermit.

Fit's Tip: This is a great prep pose to open up your back and warm yourself up. Find it easy? Then check out Fit's Yoga Challenge #2 in the Yoga Challenge Suite.

If Your Back Hurts in Savasana, You're Not Alone

Jenny Sugar — Tue, 28 Jun 2011 15:00:46 PDT

While teaching a Vinyasa Yoga class Saturday morning, I noticed three of my students shifting around while in Savasana (aka corpse pose), the relaxation pose done at the end of class where you lie on your back and just breathe. Afterward I asked if they were uncomfortable, and they all complained of an aching lower back.

It seems like an oxymoron that a resting pose would be so unbearable, but Savasana causes many people discomfort, including me. I've discovered some tips to prevent the unsettling back pain, so if you suffer during Savasana, give these a try. One might do the trick, or you might need to incorporate a few in your next yoga class.

Skip inversions like shoulderstand. I know this pose tends to be a must-do at the end of a class, but since it's challenging for your neck and spine to extend in this manner, it's a common cause of pain during or after the pose. If you don't want to miss out on inversions altogether, lie on your back and extend your legs in the air while keeping your pelvis on the floor. If you absolutely can't give up shoulderstand, be sure to do Fish as a counterpose, which will help release your neck and lower back.
Do modified backbends. Pressing yourself into a full backbend requires upper-body strength, but most of all you need a flexible spine. Compressing your vertebrae into a tunnel shape may be too much for your spine and back muscles, so do an easier version like Half Wheel or Camel with one hand on your foot at a time.

Learn more tips so you can say "ahhh" in Savasana instead of "owww."