Camel Pose - Ustrasana (oosh-TRAHS-anna)

Benefits: The camel pose stretches the entire front of the body, including the thighs, ankles and groin. It also strengthens back muscles and improves posture.

Anatomical Focus: Thighs, stomach, chest, shoulders, spine, neck.

*Steps to performing ustrasana:

• Kneel on the floor with your thighs and torso perpendicular to the floor. The tops of your feet and shins should rest firmly on the ground; these are your roots.

• Now, elongate away from these roots by pushing your sternum upwards. Pushing up is important because simple back-bending will crush your lower vertebrae.

• Rest the palms of your hands on your lower back and gently push your thighs and hips forward. Lean back against the firmness of the tail bone and shoulder blades; as you get used to the posture, try to place your hands further down your body until they rest on the heels of your feet.

• Take your head and look back – viewed from the side, your hips should extend further than any other part of your body.

• Hold in place for 30 seconds to a minute. Exit by straightening your back, leading with your chest.

Cautions: Pose may cause migraines or serious lower back/neck injury.

Hints/Tips: Beginners should warm into ustrasana by turning the toes under and elevating the heels. Also, beginners can use props for support – blocks, which you can plant your hands on, can go outside the heels. 9” blocks make this difficult stretch easier, but if you’re still having trouble, you can place a chair behind you – allowing you to lean back or use it to rest your hands on (instead of your heels). For experts: you can deepen the pose by performing it with your thighs, inner-calves, and feet touching.

Preparatory Poses:
• Bhujangasana
• Virasana
• Setu Bandha
• Dhanurasana

*Disclaimer: Contact your physician before beginning any course of exercise. These guidelines are not meant to represent or take the place of a live yoga instructor.

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