Get Creative: Find Your Inner Camel
Bend it well in Camel Pose with props
There are two general types of backbends, traction backbends and contraction backbends. The simplest way to remember which is which is traction backbends use the force of gravity to a certain extent to help you extend, or arch, your spine; contraction backbends use muscle contraction to help you bend. Yes, gravity plays a part in any yoga pose, especially backbends and yes, muscle contractions have to happen to form and hold all backbends. It's the extent to which you have to work against the force of gravity that makes the difference. This is one reason why traction backbends are hard for many of us - darn gravity!Traction backbends ask that we put more pull on a muscle or group of muscles in order to keep the position. No pull, no resistance against gravity, no pose. Ustrasana, or Camel Pose as it's more commonly known, is a traction backbend. Upward-facing Bow Pose is another. One way to help ourselves hold a traction backbend is to use props. At the gym the other day I found a wooden dowel - great success! Here's how to use it to find your inner dromedary:
Place it across your back right under your armpits
Hold the dowel at either end. You want your arms to go over the dowel so your shoulders roll back and your elbows point back.
Inhale and lift the chest while you elongate the spine, exhale and arch up and over the dowel.
Keep pelvis neutral as you arch by using both your glutes and deep lower abdominals to support its position.
Let then dowel help to support your upper back. Your backbend will feel glorious.
Be mindful of your neck. The head should go back last if the neck does arch; for some of us this extension of the cervical spine or neck is too much, too soon.
Hold for a few breaths then inhale to come back up. Lead with your chest and focus on using your abdominal muscles to pull you back up, like a crunch.
BONUS prop tip:
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Make sure the dowel is thick and study, not small and flexible. It must keep it shape while you arch over it otherwise it won't provide the support and security you need.Give it go yourself, let me know how it goes. Questions? Ask it on Facebook Page or Instagram. I’m always looking for inspiration for future a #YogaTherapyTip post so share those too.Happy bending, Want more?In my newsletter that goes out every Thursday I share personal stories and free tips on how to let yoga into your life. Sign up here to receive the newsletter or use the link below this post.Share how this tip has helped you on my Facebook Page or Instagram. If you think this post could help someone you know, please share it using the nifty social media buttons above.