Ustrasana | Kameel Houding | Camel Pose

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Chest opener
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Heart opener
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Throat opener
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Backbend
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Strengthens the back
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Stretches front of body (thigh, hip, stomach, chest, neck)
Contraindications
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Neck and back pain
GETTING INTO THE POSE
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Sit on your knees with your legs hip-width apart
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Bring the hands on the transition between the lower back and the buttocks with the fingers down and open your chest, forward and up
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Keep bandhas and abs active so that you don't overstretch when you come backwards.
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Keep the hips above the knees
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Make as much length as possible so that you don't hang in your lower back.
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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.
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Finally, bring the head back.
BREATH
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Inhale: make length between the hands and ears, chin and sternum, sternum and pubic bone, pubic bone and knees.
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Exhale: Come deeper into the pose.
- Or -
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Breathe to the chest.
GETTING OUT OF THE POSE
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Bring the hands back on the hips
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Use the strength in your legs and core to bring your chest back up
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The head is the last to come back up.
PREPARATORY POSES
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Bhujangasana | Cobra pose
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Dhanurasana | Bow pose
SUBSEQUENT POSES
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Natarajasana | Lord of the dance pose
REPLACEMENT POSES
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Setu Bandhasana | Bridge pose