Camel Pose | Ustrasana

CAMEL POSE INSTRUCTIONS

1. Kneel on the floor with your legs hip-width apart.
2. Tighten your core, lift your rib cage, lean back and reach your hands toward the heels.
3. Drop your head gently back and gaze at the tip of your nose.
4. Stay in camel pose for 20 to 30 seconds.

MINDFULNESS PRACTICE

Keep your head, neck and glutes relaxed, rotate your hips inward and elongate the spine. Maintain your thighs perpendicular to the floor, lift your heart, lean back and reach your hands toward the heels. Breathe slowly and keep the lower spine as long as possible.

USTRASANA BENEFITS

The camel pose opens the chest, strengthens the back and stretches the entire front of the body. This pose massages the abdominal organs, improves breathing and reduces stress and tension.

CONTRAINDICATIONS

Back or neck injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with cobra pose or bow pose and then progress to camel pose. Follow-up with shoulderstand pose or bridge pose.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Bound angle pose
Bow pose
Knees to chest pose
Half lord of the fishes pose

YOGA ESSENTIAL FLOWS