workout camel pose

Camel Pose: Ustrasana Explained

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:

  1. Begin this pose by kneeling on the floor.
  2. Keep your knees in line with your hips and thighs perpendicular to the floor.
  3. Rotate your thighs inward and narrow your hips.
  4. Press your shins and the tops of your feet into the floor.
  5. Place your hands on the back of your pelvis keeping your palms with your fingers pointing down on the top of your buttocks.
  6. Move your lower back forward into the pubic bone.
  7. Inhale and press your shoulder blades against the back of your ribs.
  8. Lean back on your tailbone and shoulders while keeping your head looking up.
  9. Slowly reach each hand one-by-one to the back of each heel.
  10. Make sure your bottom ribs are not protruding and continue lifting your hips upward.
  11. Hold position for 30 seconds to a minute.
  12. Upon exiting pose, exhale and slowly bring hands onto the back one-by-one.
  13. Inhale and lift your chest over the knees and carefully move into the Child’s Pose.

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