Backbends feel so invigorating, but doing a full backbend requires so much energy and upper-body strength that sometimes I need a less-intense stretch. This is a variation of the Yoga pose Camel, and it utilizes a wall to help you bring the stretch more into your chest, shoulders, and upper back. It feels so different than doing it on your own.
To give this one a go
- Kneel down in front of a wall, and place your knees all the way up to the edge where the floor and wall meet.
- Now arch back and bring both hands to your heels. Release your head between your shoulder blades.
- As you lean back, actively press your thighs and hips against the wall, and put weight into your hands so you can lift your chest up and bring the stretch into your upper back.
- Stay here for 30 seconds, continuing to press your pelvis forward and your ribs toward the ceiling.
- Then lift your torso back up, walk your knees away from the wall, and release your lower back by folding forward into Child's Pose.