The Yoga Camel Pose is divided into The Simple Half Camel Pose and The Whole Camel Pose.
Today we practice the Half Camel Pose.
1, Kneel now, seperate two knees a bit, hands on hips.
2, Exhale, slowly push pelvis forward, spine arched a bit, neck stretched backward.
3, Slowly inhale while straight the upper part of the body.
4, Slightly exhale, feeling the spine, neck and thighs stretching.
5, Inhale, straight the upper part of the body.
6, Exhale, slowly puch pelvis forward and bend your body.
7, Inhale, slowly straight your upper body.
8, Exhale, turn your body to your right.
9, Inhale, bend backward, place your right hand on your left heel.
10, Exhale, extend your left arm upward. Keep this pose with slight breath. Hold your head high a bit with looking at your fingers. And feeling the stretching of chest and abdomen.
11, Now, inhale, lower your arm.
12, Exhale, raise your body slowly, hands on your hips.
Now change side.
13, Exhale, turn your body to left.
14, Inhale, left hand grip your right heel.
15, Exhale, extend your right arm upward while raise your head with slight breath. Now, your weight of upper body land on your right heel. Feeling your upper back and waist on the right are stretching.
16, Inhale lower down your arm.
17, Exhale, straight your back. your arms back to your hips.
Repeat this practice for 2 times.
This practice prevent and eliminate your sore back and neck, and make your spine softer. Also strenghthen your upper back muscle. It stretch and strong your abdomen muscles and organ, so it has great benefits to your digestive system, also can help removal of constipation.