Camel Pose

Camel Pose, or Ustrasana in Sanskrit, is a kneeling backbend that opens the entire front body, from the throat down to the hip flexors. It is known as a heart-opening pose and can release deep-held emotions.

How to Perform

1. Kneel: Begin kneeling on the mat with your knees hip-width apart. Keep your thighs perpendicular to the floor and press the tops of your feet into the mat.
2. Hands on Hips: Place your hands on your lower back with fingers pointing down. Draw your elbows toward each other behind you.
3. Lift Your Chest: Inhale, engage your core, and begin lifting your chest toward the ceiling. Let your head follow the curve of your spine — don't drop it back suddenly.
4. Reach for Your Heels: If accessible, release one hand at a time to reach back and grasp your heels. Keep your hips pressing forward over your knees.
5. Open Your Heart: Press your hips forward, lift your sternum, and let your shoulders drop back. Feel the expansion across your chest.
6. Breathe: Hold for 3-5 breaths, keeping your core engaged to protect your lower back.
7. Release: Bring your hands back to your lower back and slowly rise up, leading with your chest. Sit back on your heels in Vajrasana to rest.

Benefits

• Stretches the entire front body, including hip flexors and chest
• Strengthens the back muscles and glutes
• Improves posture and spinal flexibility
• Stimulates the thyroid and opens the throat chakra
• Can release stored emotions and build confidence

Caution

Avoid this pose if you have serious back or neck injuries. If reaching your heels isn't accessible, keep your hands on your lower back or tuck your toes under to raise your heels.

Namaste,
Andrea Borghi
Green Yoga Inc