Camel Pose
Ustrasana
An open-hearted backbend. Keep your hands on your lower back if reaching the heels feels like too much, and support your head rather than dropping it back.
4 gentle steps · about a minute
Kneel tall
Kneel with your knees hip-width apart and the tops of your shins on the floor.
Lengthen up through the spine.
Hands to your lower back
Place your hands on your lower back, lift your chest, and gently begin to open across the front of your body.
Lift the heart on the breath in.
Arch back gently
Arch back only as far as your chest stays lifted and your neck stays comfortable. Reach for your heels only if it feels easy.
Open, don’t strain.
Come up slowly
Hold for a breath or two, then lead with your chest to come up slowly, and rest.
Rise with care.
Open-hearted.
That is Camel Pose. A generous opening across the whole front body. Here is Michelle in the full pose.
Good for: Opens the chest, shoulders and front of the body and strengthens the back.