CAMEL POSE (USTRASANA)

USTRA = CAMEL ASANA = POSTURE

MOVING INTO THE POSE

● Kneel with your feet and knees hip-width apart, and with your thighs perpendicular to the ground.

● Move your hips and thighs forwards.

● Lift and lengthen your torso.

● Gently arch back and reach back to hold your heels. As you do this avoid rotating your body.

● Place your palms on your soles, with your fingers pointing towards your toes.

● Breathe evenly and steadily in the pose.

FOCUS YOUR GAZE

● Your focal point (drishti) is at the tip of your nose or at a fixed point above or behind you (depending on where it's comfortable for you to hold your head).

● Alternatively try closing your eyes.

BACK

● Extend your back by engaging your erector spinae and quadratus lumborum.

● Tilt your pelvis forwards as your back extends.

HEAD AND NECK

● Keep your neck and jaw relaxed as you move your head back.

● Keep the back of your neck long.

● Don't allow your head to drop back.

SHOULDERS AND ARMS

● Extend your shoulders by using your posterior deltoids.

● Externally rotate your shoulders by engaging your teres minor and infraspinatus muscles.

● Extend your elbows by using your triceps.

● Use your rhomboids to bring your shoulder blades towards the midline, and to open your chest.

LEGS

● Extend your hips and femurs by engaging your gluteus maximus.

● If your pelvis moves backwards towards your lower legs, engage your quadriceps to shift your pelvis forwards.

● Maintain the angle between your thighs and lower legs.

● Press your shins, knees and feet firmly on the ground.

BENEFITS

● Strengthens your back muscles, hamstrings and gluteal muscles.

● Stretches your chest, shoulders, abdomen, hip flexors and quadriceps.

● Improves your posture and opens your chest.

● Increases your confidence and sense of personal power.

● Opens your heart chakra.

VARIATIONS & MODIFICATIONS

● Tuck your toes under to make the pose slightly easier.

● Place a bolster or blankets on a chair. Arch back onto the chair, using the props to support your lumbar spine.

● If you are unable to arch back into the full pose, try keeping your hands on your hips and your thumbs on your sacrum.

CONTRAINDICATIONS

● Avoid the pose if you have a neck or back injury or issue.

● Practice with caution if you have a shoulder issue.