Camel (Ustrasana)

Type: Backbend

Level: Intermediate

Steps:

Sit on your heels and lift your thighs and pelvis up and forward. Press your palms against your feet and arch your back. Throw back your head and keep your feet and knees at hips' width.

Props & Assistance:

You can place the crown of your head against a wall to support the neck.

Variations:

•Palms against back

•Palms set against feet

•One arm stretched out in front

Preparatory poses:

•Cobra

•Bow

•Locust

•Bridge

•Reclining Hero

•Upward dog

•Hero

Follow up poses:

•Plank

•Bow

•Shoulder-stand

•Bridge

•Headstand

•Upward Bow

•Hero

Benefits:

•Stretches the front of the body, ankles, thighs, groin, Abdomen, chest, throat and deep hip flexors

•Strengthens back muscles

•Improves posture

•Improves spine flexibility

•Stimulates the organs of the abdomen and neck

•Therapeutic applications - Respiratory ailments, Mild backache, Fatigue, Anxiety, Menstrual discomfort

Caution/Avoid:

•High or low blood pressure

•Migraine

•Insomnia

•Pregnancy

•Serious low back or neck problems

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.