King Cobra and Baby Cobra, King Pigeon and Baby Pigeon, and allow me to introduce Baby Camel. A gentle way of introducing new sensations of opening the chest. Great assistance for those having respiratory challenges. In this Yoga pose, Ustrasana, the whole front of the body is lengthened. Runners might appreciate the well needed stretch in the quadriceps.
Needless to say there are many variations to this pose. For Baby Camel, start sitting on your heels in Hero Pose, Virasana with hands on the floor or block a little behind the feet fingers pointing back. Before you enter the pose, here are some tips to keep in mind.
1. If sitting on the shins is painful, place some padding to alleviate the discomfort.
2. If the padding does not work, sit in the basic sitting pose Dandasana or Bound Angle Baddha Konasana.
3. Move in and out of the pose before holding it for 6-12 breaths.
4. The back of the body will carry weight. Try to distribute the weight on the full length of the spine.
5. Keep the neck in neutral unless you can comfortably take it back.
6. You can practice lifting chest only quite a few times while remaining sitting on the heels. Make the movement dynamic. Breathe in as you lift the chest, breathe out as you lower. This might be as far as you wish to go. Baby steps.
7. You can also practice lifting hips alone. Again inhale and lift, exhale and lower. Baby steps.
8. Lift without forcing and straining. This might mean you lift one inch high.
9. If the quadriceps scream, separate your knees a bit.
10. If you lift both the chest and hips, make equal effort.
There is also the mind-body connection. How comfortable do you feel when there is a stretch in the heart area? When a pose is comfortable there is a chance for visualization and affirmation. In this Baby Camel you could imagine a lotus flower in the heart or throat area. That's of course if you are able to visualize. For you it might be easier to feel the sensations rather than create mental imagery.
If the stretch across the chest is uncomfortable and you prefer not to explore the sensations there at this time, practice lifting the hips only. You will know when it is time to venture further with Baby Camel and take another step towards mind-body wellness.
Heather Greaves is the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/
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