Camel pose (Ustrasana) - Vinyasatreats
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Camel pose (Ustrasana)

Camel Pose stretches the front of the body including the chest, abdomen, and quadriceps. It improves spinal mobility as much of the day you are likely to be sitting or slouching and bending your spine forward. An intense yoga posture with many physical and mental benefits.

  1.  Stand on your knees at the front of the mat. Ensure your knees are hip-width apart in a kneeling position with the tops of your feet on the mat. Sit up tall in the spine, tucking your tailbone slightly under you, towards the ground. 
  2. Place your fingertips at the spine’s base. Cover your sacrum (bone at the spinal base) with your palms, supporting your lower back with your hands. 
  3. Look up and back, slowly leaning backward. Inhale, lift your gaze, and begin to bend backward, expanding up and open through the sternum, looking as high as is comfortable for your neck. 
  4. Reach for your heels. Exhale and push your glutes forward. Engage the front of your thighs as you begin to reach for one heel and then the other. Keep looking up and back. 
  5. Lift, then pull up. Pull up onto your heels, continue shifting your weight forward, engage your quadriceps, and bend your back. Touch the shoulder blades together behind you. 
  6.  Breathe. Continue inhaling and exhaling through the nose as you hold this pose. 
  7. Exit the pose. To exit, bring your hands back to your sacrum to support the lower back as you slowly and gently rise from your backbend. To counteract this deep stretch, rest in child pose for a few breaths and allow the sensations and feelings that have arisen to settle.