Camel pose #ustrasana with the wall to get deeper stretch along the front side of body.
How to: ▪standing on the knees, knees hip width apart. The distance of toes to the wall is about a foot away (can be less)
▪bring tailbone between thighs, feel public bone lift up towards belly button. ▪place hands behind hips, shoulders back. Bring elbows behind your back as if you try to touch them close together. ▪inhale; lengthen the spine, chest lift up. ▪exhale; use hands to push hips forward and starting to lean back.
▪bring hands in prayer position, continue pushing forward, spine still lengthen and chest lift up.
▪take your time to reach arms over to the wall. Once touched the wall, straighten the elbows, press palms against the wall and push your hips more forward. ▪engage the back of the legs, inner thighs lift up towards groin area.
▪feel free to walk the hands lower towards the ground for deeper stretch.
To come out:
▪bring one hand in front of chest. Inhale; use the other hand to push against the wall and bring the torso up right (You must engage the leg strength). Bring the head up slowly.
▪ take your time to sit down on the heels to resting in child pose or rest in virasana. ---------------
Keep in mind, backbend is not about bending the lower back. It's about open up front side of body. Take time to stretch hip flexors, quads, upper back, chest & shoulders before attempt this pose.
Happy practice ❤
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