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Ustrasana

camel pose

Ustrasana

  • Chest opener

  • Heart opener

  • Throat opener

  • Back bend

  • Strengthens the back

  • Stretches front of body (thigh, hip, abdomen, chest, neck)

Contraindications

  • Neck and back problems

GETTING INTO THE POSE
  • Come to your knees with your legs hip-width apart
  •  Place the hands on the transition between the lower back and the buttocks with the fingers pointed down and open your chest, forward and upward.
  •  Keep your bandhas and abdominal muscles tight so you don't overextend when you reach back.
  •  Keep the hips above the knees.
  •  Create as much length as possible so that you do not hang in your lower back.
  •  Grab the heels, if you can't reach them you can curl your toes into the mat or place yoga blocks next to you and place your hands on them.
  •  Finally, bring the head back.
BREATH

  • Inhale: create length between the hands and the ears, the chin and the sternum, the sternum and the pubic bone, the pubic bone and the knees.

  • Exhale: Come deeper into the pose.

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- Or -

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  • Breathe into the chest.

GETTING OUT OF THE POSE
  • Return the hands to the hips.
  •  Use the strength in your legs and core to raise your chest and come back up.
  •  The head comes back upright last.
PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES

  • Setu bandha sarvangasana | Bridge Pose

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