How to - Camel Pose Ustrasana

Camel pose is one of my all-time favorite yoga poses. I didn't really give it that much attention until a couple years ago. I would usually prefer a wheel or wild thing as a heart opener. When I was pregnant, I suddenly wasn't comfortable with those poses anymore! A lot of heart-openers cause lower abdomen pressure - which isn't very comfortable if your baby is hanging out there. So I started modifying for camel pose, which has an energetic flow from the knees to the crown of the head. The energy doesn't get stuck anywhere to build up pressure, like it did for other poses. Now that I am not modifying for pregnancy, I do wheel and other heart-openers again but I will always have a spot in my heart for camel pose.

In seven poses, I will show how to prepare for camel and a few modifications to make the pose more accessible.

To start any practice, I like to begin with grounding and centering. Tiger pose is a great start. Begin on all fours, table top position. Send the right leg back, flex into the foot. Slowly lift the left hand and send it long. Find a long line of strength from the finger tips to the heel. Bend at the knee and see about catching the foot, a strap can help. Stay here for a round of breath, release and press the hand and foot away once again. Reset to table top pose and switch sides.

Next up in the series is a shoulder opener. I call this pose Mr. T pose. Lowering to the mat, send the right arm out to a T shape and the left arm to push up position. Start to roll the whole body to open toward the left. The top leg might bend and rest behind the right and maybe the top arm tucks behind the back. Stay for two rounds of breath and unwind to center. Same for the second side!

Strengthening and preparing the back like for camel pose is really important. When the head is behind the neck, it can be injurious to use the front body muscles like the neck to support the weight. Instead, focusing on the strong muscles of the back can make a more comfortable experience. Prepare for locust pose by laying on the mat, palms in line with hips pressing into the mat. On the inhale, roll the shoulders away from the mat and lift the upper body, then the lower body. On the exhale, release to the floor.

I like to think about flipping gravity and the orientation to the earth as a way to make a pose more accessible or attainable. Bow and camel are the same shape, just with a different set of gravitational rules. Elbows come to the mat, lifting the upper body. Root into the mat with the left as you bend the right knee. Catch the right foot on the outside edge with the right hand. Option to stay here and switch sides or firm up on the catch, bend the left knee and catch the outside of the foot with the hand. Stay here for two rounds of breath, then release to the mat.

Anjanayasana is a great place to add some creativity and set up for backbends. I like to add some dynamic movement to the pose, to warm the hips and shoulders. Start with the right leg forward in a lunge. Back knee is down toes can be tucked or untucked, whichever is comfortable. On the inhale, lengthen and lighten up on the upper body, exhale to lift the torso. Inhale and lift the arms, maybe the left arm draws toward the foot. Exhale and plant the hands to the mat. Repeat and switch sides.

Half camel is the last step and the closest to full camel pose. This pose is somewhat like the anjaneyasana variation we just looked at, but allows you to press both knees into the earth and rise up with the hips flexors. A block can be placed by the foot for the supporting hand to find. A blanket under the knees can help with any pressure you might experience. To start, kneel in hero pose. Lift the hips so they are in line with the knees. Hands to the low back as you squeeze the elbows toward one another, opening the heart space to the sky. The gaze lifts as you send the crown of the head to the wall behind you. Right arm descends to the block or right foot. The left hand can stay where it is or start to lift, reaching toward the sky. To unwind, first hands find the low back and tuck the chin. Then lift the spine and head and allow the hips to rest on the heels. Take the second side when you feel ready.

Finally we are ready for ustrasana or camel pose. Take your options here are you may like, blocks by the feet, a blanket under the knees, or another variation. To begin, start in kneeling position. Lift the hips so they are in line with the knees. Hands to the low back as you squeeze the elbows toward one another, opening the heart space to the sky. The gaze lifts as you send the crown of the head to the wall behind you. Send one hand and then the other toward the blocks or heels. Feel the energetic press of the knees to the mat and lift of the forehead. Strengthen and lift with the back muscles. To come out of the pose, tuck the chin and replace the hands at the low back. Return the spine to neutral and let the hips lower to the heels. If you like to counter the pose, place the forehead to the mat and allow the shoulders to drape, arms by the sides.