Camel Pose (Ustrasana in Sanskrit) is a backbend pose. This asana stretches the front of the body, including the abdomen, thighs, pelvis and chest. It also strengthens and stretches the hips and back muscles. This pose improves posture and may help relieve some sources of back ache.
To move into camel pose, begin in the middle of your mat, on your knees. The knees should be hips width apart and the legs pressing down on the mat with the toes pointed. The torso should be straight and relaxed with the head in a neutral position.
Place the hand on the lower back at the top of the buttocks. On the inhalation breath, begin to lengthen the back, pelvis and tailbone. Begin to tuck the tailbone and shift it forward, while keeping the thighs active and pressed toward the back of the legs and the top of the lower legs pressed into the mat for support and balance in the pose.
On the inhale, lift the upper torso and shoulder blades and on the exhalation breath, begin to lean back. Keep the head straight as you move backwards, bringing the hands behind you toward the feet. Lift the chest and the ribs and press the palms of the hands against the feet, as far as you can reach.
In the beginning, keep the head and neck neutral and softly gaze forward. As you feel confident, balanced and strong in this pose, gradually begin to drop the head back, but remember to breathe and keep the head and neck soft and supple. If you tense the muscles in the neck or it feels uncomfortable, return the head to the neutral position.
Come out of this pose in the same way you moved into it, but in reverse. Begin by brining the head back up to neutral. With the breath, move the hands to the hips and lift the torso back to the starting position.
This is not an easy pose and you should not expect to make it in the full pose on the first try. Attempting to push yourself can result in discomfort or injury to the neck or back. There are a few things you can do to modify this pose. Move into position with the feet close to the wall and use the wall as a prop to move into the position. Blocks can be used if you can’t reach your feet, if needed.