Camel Pose (Ustrasana) is a unique backbend that offers a combination of strength and flexibility. This posture encourages a deep opening through the front of the body, particularly the chest, shoulders, and hips, while building stability in the legs and spine. 

It’s a posture that challenges us to move mindfully and with control, while also promoting improved posture and spinal mobility. Camel pose is a great way to counteract the effects of sitting and slouching. It's also invigorating for the nervous system and mind, helping you feel naturally revitalised and refreshed.
 
Build Spine Mobility with Camel Pose 
 
Camel Pose helps build active range of motion in the spine by requiring both strength and control. As you move into the pose, the spinal extensor muscles are actively engaged to support the backbend, which strengthens these muscles and enhances your ability to control spinal movement. 

This posture also involves controlled extension of the spine, encouraging it to move through its full range while maintaining muscle engagement. By practicing regularly, you’ll improve both strength and flexibility in the spine, promoting greater mobility in a controlled and supportive way. 

Teaching & Practice Tips: 

• Engage the core slightly to protect the lower back and avoid over-compression in the lumbar spine. 
• Focus on lifting the chest and sternum to initiate the backbend from the upper spine, preventing strain on the lower back. 
• Keep the pelvis neutral or slightly tucked to maintain alignment and prevent excessive arching/hinging in the lower back (this is especially important for hyper-mobile yogis). 
• Press the thighs forward to create stability and counterbalance for the backbend. 
• Use slow, controlled breathing. 

 
Doshas (Balancing for): 

• Vata 

Chakras Stimulated: 

Heart 
 
How to Practice (image references and cues listed below): 

1. Begin kneeling on your mat, aligning your knees with your hips and shins pressing into the floor. 
2. Place your hands on your lower back, fingers pointing downward. Engage your core gently. 
3. Inhale, lift your chest, and gently arch your upper back as you lean slightly backward. 
4. Lift your sternum toward the ceiling, lengthening your spine and maintaining a slight engagement in your core. 
5. Only if comfortable, reach for your heels with your hands. If that's not accessible, continue to support your lower back with your hands. 
6. Lower your head back gently, allowing your neck to relax.  
7. Breathe deeply and comfortably, feeling the stretch along the front of your body. 
8. Press your hips forward slightly, emphasizing the arch in your upper back and the opening in your chest. 
9. Engage your thighs and glutes to support your lower back and maintain stability. 
10. If holding your heels, avoid pushing the hips too far forward, and keep your thighs engaged. 
11. To come out of the pose, bring your hands back to your lower back, then gently lift your torso to an upright position. 
12. Take a moment to sit back on your heels, close your eyes, and feel the effects of the pose. 
    
    

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