Ustrasana, the Camel Pose, is a pose that is commonly used to stretch a lot of muscles including: ankles, groins, thighs, hips, chest, abdomen, and neck. The Camel Pose is a great pose to strengthen your back, arms, and gluteus muscles.
Instructions:
- Begin this pose by kneeling on the floor.
- Keep your knees in line with your hips and thighs perpendicular to the floor.
- Rotate your thighs inward and narrow your hips.
- Press your shins and the tops of your feet into the floor.
- Place your hands on the back of your pelvis keeping your palms with your fingers pointing down on the top of your buttocks.
- Move your lower back forward into the pubic bone.
- Inhale and press your shoulder blades against the back of your ribs.
- Lean back on your tailbone and shoulders while keeping your head looking up.
- Slowly reach each hand one-by-one to the back of each heel.
- Make sure your bottom ribs are not protruding and continue lifting your hips upward.
- Hold position for 30 seconds to a minute.
- Upon exiting pose, exhale and slowly bring hands onto the back one-by-one.
- Inhale and lift your chest over the knees and carefully move into the Child’s Pose.
