There is something so great about the feeling of a backbend isn’t there? This week’s pose Ustrasana, Camel Pose encourages a deep front body opening that never disappoints.
Benefits:
Stretches the entire front body; quads, hip flexors, abdominals, chest and shoulders. Strengthens the back and glutes. Improves posture.
How to:
***Note – Deep backbends should be done after a full warm up***
- Start in a kneeling position with your hips over knees, knees about hip distance apart, shins parallel and toes tucked or untucked
- Place your hands on your lower back with your fingers pointing down towards the floor and elbow hugging in towards each other
- Inhale, lift your sternum from your navel
- Exhale, gently squeeze the glutes as you arch back evenly through the spine
- Hands may stay on low back or reach one hand at a time back for the ankles
- Keeping hips above knees and gaze the same direction as the heart
- Spin the biceps back and open across the chest
- Hold and breathe evenly for 3-5 breaths
- To realease bring one hand at a time back to the lower back, lift the shoulders above the hips and sit back onto the heels
Modify it:
Tuck your toes under to elevate your heels and make them easier to touch. If you cannot reach your heels, hands may be at heart center, supporting the low back or place a block on either side of your feet in their tallest position and reach for the blocks instead of your heels.