Camel Pose Ustrasana
Kneeling with the hips over the knees, arch back until the hands reach the heels; a deep backbend that opens the whole front of the body.
How to do it
Setup
Kneeling, knees hip-width, thighs upright, hands on the lower back.
Steps
- Lift the chest and lean back, pressing the hips forward over the knees.
- Reach the hands back to the heels, toes tucked if they will not reach.
- Hold and breathe, then bring the hands to the hips and rise chest first.
Common mistakes
Hips drifting back behind the knees: press them forward. Head thrown back hard: let the neck follow the arch, or keep the chin in. Dropping out fast: hands to the hips, rise slowly.
Breathing
Slow and even through the hold.
