CAMEL
I. Benefits:The Camel-
• makes the spine flexible and tones it.
• gives a feeling of energy.
• improves posture.
• benefits rounded shoulders, hunched hacks.
• beneficial to the elderly or people with spinal injuries, because it is so gentle.
II. Technique:
1. Kneel in an upright position, keeping the legs together, toes pointed back.
2. Place hands on the waist and bend slowly backward, pushing the pelvis forward. (Figure 18)
3. Let the head hang back.
4. Let the right hand hang down over the heel, then the left, and put palms on the feet, if possible. (Figure 19)
5. Pinch the buttocks together, pushing the thighs and pelvis well forward. (Figure 20)
6. Hold this position for as long as possible or from 5-30 seconds. Breathe normally.
7. Repeat twice more.
III. Dos and Don'ts:
DO remember to keep the chest and pelvis thrust forward for a better bend.
DO NOT press beyond a point of comfort.
At first your hands will only hang slackly down in mid-air and as I a beginner you needn't worry about touching your feet. This asana is so gentle and yet gives such an effective stretch to the spine, that anyone over middle age can safely practise it. The Pelvic Stretch is a logical follow-up.
(Figure 18)
(Figure 19)
(Figure 20)
CAT STRETCH
I. Benefits:The Cat Stretch-
• strengthens the back.
• reduces tension.
• is excellent after childbirth to firm sagging female organs.
• tightens the chin area.
• stretches the whole front of the body.
• strengthens the arms.
II. Technique:
1. Kneel on all fours.
2. Rocking slightly back first, (Figure 21) lower your chest in a sweeping motion, trying to rest the Adam's apple on the floor. (Figure 22)
3. Hold the position for 5 seconds, with most of the weight on the arms.
4. Return to the first position and arch the back in an upward motion rather like an angry, spitting cat. (Figure 23)
5. Hold for 5 seconds, relax.
6. Now bring your right knee towards the head, and touch it if you can. Hold 5 seconds. (Figure 24)
7. Stretch the leg out and up in back, keeping it straight. Hold. Keep the head up and arms straight. (Figure 25)
8. Return the leg slowly to the head. Hold.
9. Relax. Repeat on the other side.
10. Repeat the whole series once more.
III. Dos and Don'is:
DO enjoy the stretching movement of your body. Move slowly and with grace.
DO NOT be discouraged by not getting your knees to your head for awhile. It will come.
The Cat Stretch is a particularly fine exercise for relaxing. It is recommended by gynecologists after childbirth and helps with those vague aches and pains in the lower back and abdominal area.
(Figure 21)
(Figure 22)
(Figure 23)
(Figure 24)
(Figure 25)
CHEST EXPANDER
I. Benefits:The Chest Expander-
• builds the bust for the ladies and expands the chest for the men.
• relieves tension in the neck, shoulders and upper back.
• acts as a quick energizer.
• relaxes the whole body.
• firms and reduces a "layered" tummy.
• improves posture.
• expands the lungs and improves circulation to the head.
II. Technique:
1. Stand straight, feet slightly apart and bring arms forward, palms together. (Figure 26)
2. Bring the arms behind the back in a wide circling motion, knifing the shoulder blades together. Clasp the hands.
3. Letting your head fall back, bend backward as far as you comfortably can, pushing the pelvis forward.
4. Push the clasped hands up toward your head and hold this position for 5 seconds. (Figure 27)
5. Now, staying in the same position, bend slowly forward from the waist, letting the head hang down. Let your body weight pull you down, but do not jerk or bounce. (Figure 28)
6. Hold this position for 10 seconds and keep pushing the hands up towards the head. (Figure 29 — Advanced Pose)
7. Straighten slowly, relax, and then repeat twice more.
III. Dos and Don ts:
DO it often if you are concerned about your bustline.
DON'T close your eyes, in order to keep your balance better.
(Figure 26)
(Figure 27)
(Figure 28)
(Figure 29)
The Chest Expander is a wonderful "pick-me-up" after sitting at a desk for hours or when feeling tense and at low ebb.
COBRA
I. Benefits:The Cobra-
• develops the pectoral muscles of the bust.
• stretches and realigns the vertebrae of the spinal column. (Beneficial for people with a slipped disc.)
• strengthens the abdomen and muscles of the back.
• firms and reduces the buttocks.
• tones up the nervous system.
• aids in digestion.
• helps to correct female disorders.
• tightens chin area.
II. Technique:
1. Lie on your stomach, hands by your side, feet together.
2. Bring the hands, palms down, under the shoulders, a shoulder's width apart. (Figure 30)
3. Lift your head SLOWLY, looking up at the ceiling.
4. When the head is up as far as it will go, and only then, lift the upper shoulders and back, making the muscles of the back do most of the work, rather than the hands.
5. Continue lifting the trunk until you can go no further and still keep the pubic area on the floor. There should be a good arch in the lower spine, but the arms need not be straight. (Figure 31)
6. Hold this position for as long as is comfortable (5-30 seconds).
7. Slowly come out of the Cobra position, feeling the action of each vertebra rolling against the next, and leaving your head up to the very last.
8. Repeat twice more, breathe normally while holding.
(Figure 30)
(Figure 31)
III. Dos and Don'ts:DO make sure that your eyes look upward in their sockets throughout going into, holding and coming out of the exercise. Be aware of and enjoy the slow movement of your spine, the vertebra-by-vertebra massage.
