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Ustrasana

Kameel Houding | Camel Pose

  • Chest opener

  • Heart opener

  • Throat opener

  • Backbend

  • Strengthens the back

  • Stretches front of body (thigh, hip, stomach, chest, neck)

Contra-indications:

  • Neck & back pain

GETTING INTO THE POSE

  • Sit on your knees with your legs hip-width apart

  • Bring the hands on the transition between the lower back and the buttocks with the fingers down and open your chest, forward and up

  • Keep bandhas and abs active so that you don't overstretch when you come backwards.

  • Keep the hips above the knees

  • Make as much length as possible so that you don't hang in your lower back.

  • Grab the heels, if you can't reach them you can curl your toes under or put blocks next to you and put your hands on them.

  • Finally, bring the head back.

BREATH

  • Inhale: make length between the hands and ears, chin and sternum, sternum and pubic bone, pubic bone and knees.

  • Exhale: Come deeper into the pose.


- Or -


  • Breathe to the chest.

GETTING OUT OF THE POSE

  • Bring the hands back on the hips

  • Use the strength in your legs and core to bring your chest back up

  • The head is the last to come back up.

PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES

  • Setu Bandhasana | Bridge pose

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