Camel Pose – Ustrasana
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Benefits
Heart opener
Stretches the front of the body, ankles, thighs, and groin.
Improves spinal flexibility and posture.
Contraindications
With high or low blood pressure
Low back or neck injury, take serious caution with this pose.
Tips and Pointers
If your knees are uncomfortable on the floor, use padding under them.
To make the pose easier on the lower back, curl your toes and come onto the ball points of your toes.
While the shoulders can be opened up to stretch, try to keep the shoulders stretched toward the spine.
Modifications
Beginners can use the ball points of their toes or use blocks on either side of their feet if the feet stay flat. You can also use a chair by Kneel with your back to the chair so the seat is touching the buttocks. Lean back and place your hands to the sides of the seat or high up high on the front chair legs.
Advance the pose by taking hold of opposite ankles. Or try it with your thighs, calves, and inner feet all touching.
Other Similar Poses
The Mechanics of the Pose
- From Childs Pose or Heros Pose, come down to your knees.
- Bring your hands to the side of your body and slowly lean back, opening your chest on an inhale.
- Reach your hands back so they are grasping at your heels
- Make sure your hips are forward, over your knees.
- Lean your head back. Close your eyes if you wish and hold the pose for 30 seconds to 1 minute.
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