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Counteracting Bikers Fold



— February 15, 2018

Counteracting Bikers Fold

  • Pose: Camel (Ustrasana)

Why You Should Do It: You may totally love your bike but you can do without the tight hips and achy back that comes with all those hours on the road. Camel is the perfect antidote for the cyclist’s usual fetal position; other reasons to go into this pose include:

» Opening up the chest, which increases respiratory capacity.

» Promoting lymph drainage, which helps your body detoxify.

» Improving mood and energy.

How to Do It: Kneel, knees hip-distance apart, and shins and tops of your feet pressed into the mat. Place your hands on your lower back. Then:

» Slightly rotate your thighs inward, as if you’re pulling up your sitting bones.

» Inhale and lift your sternum, drawing your elbows towards each other and engaging your core. Tuck your chin and bring your hands to your heels, cupping the heels with your palms.

» Keeping your core engaged, press the heels of your hands into the heels of your feet, with your fingers draped over the soles. Keep your neck in a neutral position.

» Hold for 30 to 60 seconds. Then move your hands to the front of the pelvis, inhale and push down on the hip points to lift the head and torso, again using your core. You may want to slowly go into Child’s Pose afterward.

Note: Don’t press your shoulders together or squeeze your butt. Keep hips stacked over knees.

Variations: Camel can be a beast, especially if your spine isn’t flexible. If that’s the case, don’t reach for your feet; just keep your hands on your back, pull your lower abs up and in, and stay for five breaths, focusing on lengthening your spinal column.

Be Careful If: Avoid Camel if you have serious back or neck problems, or if you have migraines or insomnia.

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