Move of the month: Camel Pose

This is a great spinal exercise for those of us sitting for long hours at desks and computers

This month’s move helps with mobility in our shoulders and upper back. We spend much of our time either sat in chairs or bent over desks and computers, and so this is a great move to help with poor posture resulting from sitting or slouching by stretching in the opposite direction. It is better to do this move towards the end of a workout as it involves spinal flexibility – you will want to have warmed up your muscles.

Equipment needed

Mat or the floor

How to do Camel Pose

1. Kneel on the mat with knees hips width apart. There is the choice to tuck under your toes or leave them flat on the mat.
2. Keeping your knees, hips and shoulders alined, place your hands at the base of your back, fingers pointing down.
3. Exhale and press your hips forward as you slowly bend backwards allowing your head to drop backwards, if it’s comfortable to do so.
4. Hold for a few breathes then on an inhale relax back into Child’s Pose.

Variations
You can reach back to hold your ankles, or one ankle at a time. Remember to push your hips forward. Having your toes tucked under can make your ankles easier to reach.

Safety: If you have any back or neck injury always seek medical advice before attempting this move.