Backward Bends
Ushtrasana (Camel Pose)

Level: Intermediate
Ushtra = a camel.
If you have trouble getting the hands down to the feet in the pose modify in one of these ways: curl the toes under to left the heels; put the feet on a bolster or folded blankets to lift them; put blocks beside the feet and bring the hands to the blocks.
Organizing the Pose
- Sit in Vajrasana (Thunderbolt Pose).
- Press the shins down and lift the hips up.
- For the full pose, keep the legs together. For greater ease, separate the knees and feet to hip width.
- Bring the hands to the hips.
- Reach the thighs and shins down and lift though the waist and sides of the chest.
- Keeping the chin into the chest, roll the shoulders back and turn the chest up towards the ceiling.
- Reach the back up and over the hips and, keeping the pelvis moving forward, bring the hands back to the ankles or soles of the feet.
- Bring the head back last thing of all, and only if you can do it without crunching the neck.
- Hold the pose for 20 to 30 seconds.
- Press the hinds down and the his forward and roll up out of the pose.
- Sit back in Vajrasana.
Practice Points
- Soften and widen the buttocks and the backs of the thighs.
- Go down through the inner thighs and shins.
- Lengthen the tailbone towards the knees.
- Narrow and lift the sides of the waist.
- Widen and lift the back ribs.
- Widen the collarbones and shoulder blades.
- Reach the arms down.
- Roll the armpits up and over the collarbones towards the head.
- Soften and widen the back of the neck.



