Camel
USTRA - CAMEL
ASANA - POSE
Camel Pose (Ustrasana) is a challenging kneeling backbend - but one with plenty of modifications to make it accessible.
The whole front body is opened up as you practice and the pose is especially effective for working on creating space your upper back (the thoracic spine).
As you open up into the thoracic spine, watch that you don’t crunch your lower spine or your neck in the process. Work with your breath and only go as far as you can without starting to hold your breath. Use the modifications to help you when you begin and keep practicing!
Sometimes we can feel a little spacey or lightheaded when practicing camel pose. If this happens, bring your neck back to a neutral spine and sit quietly taking deep breaths.
How to get into the pose:
Kneel on your mat with your knees and feet hip width distance and the tops of the feet flat on the mat
Bring your hands to the back of your hips
Keeping your hips over your knees, engage uddiyana bandha (your abdominal lock) on an exhalation, drawing your navel lightly back and up
Lift your chest and keep your shoulders drawing gently back
Start to take your gaze up towards the ceiling and begin to open your chest and throat area
Create space in the chest and upper back before letting your neck drop back into extension
Keep paying attention to your breath - if you feel you are holding your breath then you’ve gone too far, come out a little and then join back in when you’ve established your breath again
If you want to go further, reach back for your heels, keeping your hips forward
Don’t force anything
To release, bring one hand back to the hip, then the other
Gently return to face forward - take your time as you leave the pose.
You can practice Camel pose one or two times. After each pose, rest with your spine neutral in Thunderbolt pose (sit back on your heels).
Remember to always create balance between effort and ease in your pose.
You are not standing in a military parade!
How long to stay in the pose:
Five to ten breaths
Gaze (Drishti)
Tip of the nose
Challenge Yourself:
Work towards getting your hands to your heels, then flattening the tops of the feet to the mat
Modifications you can take to make the pose more accessible:
A blanket under the knees
Bring your hands to blocks until your hands reach your heels
Tuck your toes to release pressure in the front of the ankle and / or to bring your heels closer to your hands
Hands on the sides of the hips rather than the back of the hips
Contraindications / cautions:
Practice with caution if you have, or had, back or neck injuries
Practice with caution if you have, or had, shoulder injuries