How to do Camel Pose (Ustrasana)
1. Kneel on the yoga mat, knees and feet are hip width apart, soles of your feet facing up
2. Place your hands on the sacrum to support the lower back and help to create the extra vertebral space
3. Tilt at your pelvis, pressing the hips forward
4. Draw the belly in opening up through the chest
5. Inhale to lift the sternum up towards the seiling, exhale to press your hands into the sacrum and bend a bit deeper
6. Draw your shoulder blades slightly in, roll one arm out and place it on the heel, then roll another arm
7. Inhale – roll your shoulders forward, Exhale – relax your neck back
Stay in this posture for a couple of breaths.
Breathe out and slowly release – sit down on your heels first, and then slowly roll up. Fold into the child’s pose to rest.
For beginners, keep your hands on the back of the pelvis and gently open up through the chest by slightly arching the upper back.
- Stretches and opens the front of the body, the ankles, thighs and groins, abdomen and chest, and throat
- Stretches the deep hip flexors (psoas)
- Strengthens back muscles and shoulders
- Improves flexibility of the spine and also improves posture
- Improves digestion, stimulates the organs of the abdomen and neck
I wish you a happy and healthy bending!!!