Published on July 29th, 2013 | by Catherine Tingey2
CAMEL POSE (Ustrasana)
Kneel on your mat with thighs and knees parallel, hip width apart.
Rest the palms on the tops of the buttocks, fingers pointing to knees.
Bend backwards dropping the palms to the soles of the feet, or ankles.
Beginners can shimmy the thighs away from perpendicular, dropping back one arm at a time.
Once the palms are grounded, the thighs can be brought back to perpendicular with the mat.
The neck can remain neutral, or dropped back and head heavy, but only if the throat remains soft.
WORK IN THE POSE
Move the shoulder blades down toward the tailbone.
Rotate the outer arms so that the elbow creases face forward.
Inhale and lift the heart to the sky.
Counteract the jutting out of the front of the pelvis by reaching the thighbones down into the mat.
COMING OUT OF THE POSE
Bring the palms to the upper buttocks.
Lift from the heart, one vertebrae at a time; head is last.
Sit back into CHILD’S POSE for a couple of breaths.