ustrāsana
(oosh-trAHS-anna)
Camel Pose is one of the most foundational back bends in the yoga system of postures. This pose increases energy and flow, promoting heat and cleansing within the body. It also purifies the nervous system, leaving the mind centered, calm and balanced. Camel can be practiced daily to increase your back-bending ability. You may experience feelings of lightheartedness and joy when practicing back bends.
Give it a Try
- Place knees hip distance apart.
- Lengthen the sides of your body upward, engaging the muscles of the back as well.
- Pull the muscles of the pelvic floor in and up, trying to bring your sit bones closer together.
- Firm the muscles of the hips in toward the midline, but leave the glute muscles soft.
- Press your thumbs into your sacrum (lower back) as you start to shift the pelvis forward.
Roll your thighs inward. - Firm the belly muscles and quadriceps for support as you create space in the upper body.
PAUSE HERE. Move forward with the full posture only if you are
comfortable with this pose.
- Inhale and lift your chest. Exhale and reach back to grasp your ankles with both hands.
- Take 5 breaths in this posture. Rise up, pressing the thumbs into the sacrum for support.
- Rest in Child’s Pose (Balasana).