Ustrasana/Camel

Ustrasana is a backbending posture that offers an intense heart opening resulting in a feeling of uplift and exhilaration. Begin on your knees with your knees hips distance apart and your feet in line with your knees keeping your toes curled into the mat. Bring your hips and thighs in line with your knees and keep them there using your quads. Bring your palms onto your lower back or sacrum pressing it forward.  Lift your chest and sternum up toward the sky and let the heads drop back as you bring your hands to your heels pressing into your feet to further lift your chest.

If your hands do not come to your heels your may use blocks on the highest height in line with the ankles, or if you need more height you may take a bolster underneath your feet or shins to lift the feet higher to meet your hands. Stay and breathe for at least 5 breaths breathing into the throat and heart chakras (energy centers of communication and emotion respectively).  Coming out of this pose bring your hands back to your low back for support and use your inner thighs to lift back up. You may repeat the same pose or go deeper as you like, being certain not to strain your back here.

If you feel comfortable in the pose you may try the full posture, which is having the tops of the feet on the mat with your hands resting on the heels and soles of the feet.

This posture energizes and uplifts the body/mind and spirit!

*Remember this is a posture that does require a good amount of warmth in the body before attempting. It is best practiced toward middle/end of practice.

Physical benefits: Ustrasana extends the spine and stretches the front body. It firms the legs and  the glutes.

Spiritual benefits: Ustrasana is an intense backbend which opens the throat and heart centers. It is uplifting and energizing and as such is a great way to battle the blues.