Ushtrasana - Camel Pose

Camel Pose, or Ushtrasana, is the Queen of back bends - this classic pose is strong, elegant and inspiring.

However, it needs to be approached mindfully, with care. Beginners should build up to Camel with softer back bends such as Cobra or Sphinx. Those with lower back problems should avoid altogether.

Before trying Camel, ensure you are warmed up, and take some preparatory back bends, such as those mentioned above. 

Start carefully witih Baby Camel:

Baby Camel:

* Begin this pose kneeling, knees hip width, with the toes tucked under, so that the heels are lifting.

* Firm and ground the legs, drawing the quadriceps upwards. Also firm the core area, drawing the naval towards the lower back.

* Place the hands, fingers face down, on the lower back. With the legs and tummy strong, begin to move the upper body up and back. Roll the shoulder blades towards one another, lifting through the heart and collar bones. Draw the tail bone down. Keep the thighs and core strong. Take up to ten breaths.

To come out: engage the legs and core to come up evenly - do not twist out of the pose. If this feels fine on the lower back, continue carefully to full Camel.

Full Camel:

* With the lower body in the same position, and the legs and core area strong, move the upper body up and back, this time taking the hands around the heels. Draw the tail bone down and invite the ribcage to move upwards.

* Either keep your head in a neutral position, or allow it to drop back. Keep the neck and throat soft.

* Breath deeply into this pose, being mindful of any back pain (and exiting carefully if you experience this). Try to find a balance between strength and surrender, sthira and sukha. Enjoy.