Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga posture - Parivrtta Ustrasana
Translation: Revolved Camel Pose
Start from a seated position with the bend knees under you
(Virasana). Take the hands behind you and place them on the soles of
the feet. (For a variation that is easier on the lower back take the toes
forward and come onto the ballpoints of the toes. Then you can place the
hands on the heels.)
The pelvis is raised and moved forward keeping the tailbone tucked
forward. The arms are placed behind you with the hands on the feet. Make
sure the grip is good if not hold the heels. (This can happen if it is hot
and sweat present reducing friction.)
Pull the navel both up and back to reduce the strain on the discs in the
lower back. Make sure the lower back have been warmed up before
performing this pose deeply.
Raise one arm up while keeping the other arm down. This will cause the
body to twist. Align the shoulders vertically.
Gaze up or down.
Place something under the knees like a blanket or towel. This will
reduce strain on the knees caused by the weight of the body. Try placing
the support under the knees on top of the tibia bone. This can reduce the
pressure on the knees completely. These techniques may be necessary if the
knees are sensitive or don't feel healthy with weight on them.
For an easy variation take you hand to the mat instead of on the foot
and allow the pelvis to come down a little. This will increase the bend in
the knees a little. Placing
it on the inside of the leg will increase the twist and placing it on the
outside of the foot will reduce the twist.