POSE OF THE MONTH: Ustrasana/Camel Pose

So, you’ve delved into a bit of yoga. You’ve got classes under your belt, your chakras are aligned, and you feel ready to bump up your practice a notch - enter Ustrasana/Camel Pose.

A wonderful heart opener.

Camel pose focuses on your chest, abs, and quads while also being excellent for your posture and back pain.

The beauty of this pose is that you can modify to step the difficulty up or down.

Entering Full Camel Pose

You don’t want to take any chances where your spine is concerned. Follow these steps and you’ll be nailing perfect form with your Camel Pose in no time:

• Begin on your knees, with your legs hip-width apart.

• Put your hands on your hips.

• Rest your thumbs against the base of your spine.

• Align your hips so they’re directly above your knees.

• Engage your quads by lifting the muscle up toward the hip point.

• Inhale. As you breathe in, raise your torso and pull your elbows together, you’ll feel your rib cage expanding.

• Move your hands so the heel of your palm rests on the heels of your feet.

• As your torso begins to raise and expand, allow your head to slow extend and move back until you’re looking at the ceiling, and engage your shoulder muscles to cushion your neck. BE MINDFUL TO NOT DRAW THE HEAD AND GAZE ALL THE WAY BACK.

• Hold for a full breath.

While you’re working your way up to full Camel Pose, you can make the pose easier by placing blocks between your legs and behind your back. (A little more on this to follow in the “modifications” section.)

In any backbend posture, the exit is crucial for safety.

To exit the Camel Pose:

• Lead with your chin until it’s tucked back into your chest.

• Draw your hands back to your hips.

• Engage your abs.

• Steadily return your back to the starting position.

• Make sure you’ve got total control over your movements at all times — avoid jerking motions and definitely any overextension of your neck or back.

So, what are the benefits of the Camel Pose?

Camel Pose stretches your chest, abdomen, and quadriceps. Folks often neglect these key areas thanks to the sedentary lifestyle that many lead in the 2020s. That can often lead to back pain and slouched posture, alongside a host of less immediately noticeable health concerns.

 A research review indicated that too much time sitting down plays a role in reducing the metabolism and restricting blood flow through the body. Exercise helps address these deeper concerns. Flexing and extending your spine with Camel Pose is going to:

• help blood circulate through the discs in your back

• increase your spine’s natural stability and mobility

• improve posture and ease pain

Variations of the Camel Pose: Modifications and next steps

Like any yoga position, the Camel Pose is all about motion, breathing, and flexibility. That makes it adaptable if you’re not quite at a yogi level or want to try an advanced version.

Here are some ideas for modifying Camel Pose so the pose can meet you where you are in your practice.

• Resting your hands on blocks. Camel Pose is bendy as all heck. While working up to the full pose, using blocks can take the hump out of the process. If you choose the block route, place them behind your back between your legs. That way, you can more easily plant your hands on a supportive surface if your heels are a little out of reach. You can position the blocks at any height that is comfortable and allows you to feel the benefits of the stretch.

•  Half-Camel - Try this slightly easier variation, and see if you can level up to full Camel Pose later on:

  o   Begin on your knees, with your legs hip-width apart and your hands on your hips, resting your thumbs on the base of your spine.

  o   Raise up until your hips align above your knees.

  o   Inhale as you pull your elbows together and engage your core.

  o   Move one hand back to rest on its corresponding foot (right hand to right foot or left hand to left foot).

  o   As you inhale again, extend your other hand toward the back wall and let your head follow

  o   Allow your head to fall all the way back, hold for 3 to 6 breaths.

  o   Return both hands to the base of your spine, letting your head and torso follow them forward.

  o   Hold for a moment.

  o   Repeat with the other hand.

Preparatory poses:

• Bhujangasana (Cobra Pose)

• Salabhasana (Locust Pose)

• Anjaneyasana (Low Lunge)

• Setu Bandha Sarvangasana (Bridge Pose)

• Urdhva Mukha Shvanasana (Upward-Facing Dog Pose)

Counter poses:

• Paschimottanasana (Seated Forward Bend)

• Ananda Balasana (Happy Baby Pose)

• Balasana (Child’s Pose)