The Camel Posture and its variations are a good Hathena for forcing air into the lower abdominal lobes in the posterior.
- To execute the Sapurna or Incomplete Camel, sit in Vajra Asana on your heels and exhale.
- Lift the buttocks off the heels, kneel, and back-bend with arms dangling to the sides on an incoming breath, without putting any conscious weight or tension on the arms.
- Keep your eyes open or you'll lose your balance.
- Take a seat on the exhaled breath.
- Rep three times more.
- Other variations on the Camel Posture may be employed in conjunction with the one illustrated in the diagram.
- Rest the weight of the body on the palms of the hands, bending the hands inwards so that the fingers contact the toes, starting in the heel-sitting Vajra Asana.
- Relax the shoulders and neck so that the head dangles behind the shoulders and the breath is out.
- Then, on the next incoming breath, elevate your buttocks, heels, and arch your back as high as you can, as if you were a camel attempting to get out of its sting posture.
- Take a seat on the exhaled breath.
- Rep three times more.
The Extended Camel Pose, Purna Ushthra Asana, is performed from the Vajra Asana (Heel Pose).
- Raise off the heels with each incoming breath, relaxing into a back-bend until the heels can be grabbed with the hands.
- Do vigorous Bhastrikas or Bellows-like breaths while in this posture.
- Breathing should be inhaled via the nose and exhaled through the mouth.
Do this position with Pranayama once in the beginning, twice after a week, and three times after a fortnight.
