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lindamik lindamik 4 years
@jennag84 Couple of more things that I could suggest - in most beckbends the feet tend to split out to the side, exaggerating the pressure on lower back vertebra. Therefore, in postures like urdhva dhanurasan (wheel), or dhanurasan (bow), make sure your toes are pointing straight forward (not ot the side!). For milder versions do wheel with palms on the blocks (or any other raised surface) against the wall, and in bow, you could place blanket under your hips to lessen the curve in the back...It should feel better. Secondly, try using that big inflated Pilates ball(i recommend size 65, the largest) and just stretch over it for your daily dose of backbending. You'll love it. Peace, Linda
jennag84 jennag84 4 years
Lindamink, Thanks for that info, I will definitely have to try that modification. I do have some lower back pain/issues as it is so any kind of pose with a back bend tends to put strain on my lower back somewhat. I am just getting back into my practice so I know there are some things I need to ease back into. I have talked with a few of the teachers where I have been practicing for advice on lower back tension, especially when it comes to postures such camel and wheel. Thanks again!
lindamik lindamik 4 years
@jennag84 Hi jennag84, The fact that camel kills your lower back is an indication that something is wrong. No posture should kill any part of the body. The most common mistake in backbends is bending before extending the spine. Try this modification: Place folded blanket next to the wall and have a pillow handy. Kneel on the blanket facing the wall, making sure your thighs are touching the wall. Your toes are pointing straight back and feel your shins (parallel) pressing into the floor. Place the pillow on top of your feet. Hands on hips and visualize string through the top of your head being pulled upwards. Feel your ribs climbing up the wall and without loosing this extension (and breathing throughout!) start bending backwards. Make sure your thighs are still against the wall. Find the pillow with one hand and then place the other. Find the best position for your neck. When coming out, do it slowly, with your chest leading the way. Don't forget that camel is not one of the postures that can be done in the beginning of the class / one needs to prepare his-her back for it: poses that extend the spine (e.g. downward dog, forward bends, etc.), followed by low intensity backbends like warrior II and salabasan... Hope this helps, couldn't resist when I heard it hurt...
lindamik lindamik 4 years
Hi jennag84, The fact that camel kills your lower back is an indication that something is wrong. No posture should kill any part of the body. The most common mistake in backbends is bending before extending the spine. Try this modification: Place folded blanket next to the wall and have a pillow handy. Kneel on the blanket facing the wall, making sure your thighs are touching the wall. Your toes are pointing straight back and feel your shins (parallel) pressing into the floor. Place the pillow on top of your feet. Hands on hips and visualize string through the top of your head being pulled upwards. Feel your ribs climbing up the wall and without loosing this extension (and breathing throughout!) start bending backwards. Make sure your thighs are still against the wall. Find the pillow with one hand and then place the other. Find the best position for your neck. When coming out, do it slowly, with your chest leading the way. Don't forget that camel is not one of the postures that can be done in the beginning of the class / one needs to prepare his-her back for it: poses that extend the spine (e.g. downward dog, forward bends, etc.), followed by low intensity backbends like warrior II and salabasan... Hope this helps, couldn't resist when I heard it hurt...
jennag84 jennag84 4 years
Camel KILLS my lower back!
pattypink pattypink 4 years
How much I like the pose is usually related to how easily (with the least amount of major pain) I can do it. I am beginning to really like plank because my upper body strength is improving.
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