Camel

The Camel Pose, also known as "Ustrasana" in Sanskrit, is a yoga pose that stretches the front of the body, particularly the chest, abdomen, and quadriceps. It's a backbend that promotes flexibility, strength, and balance. Here's how to perform the Camel Pose:

Step-by-Step Instructions:

1. Starting Position:

• Begin by kneeling on your yoga mat with your knees hip-width apart. Your shins and the tops of your feet should be on the mat. Sit back on your heels, creating a strong foundation.

1. Engage Your Core:

• Engage your core muscles by drawing your navel in toward your spine. This will provide stability and support for your lower back during the backbend.

1. Place Your Hands:

• Rest your hands on your hips with your fingers pointing down. This will help you maintain awareness of your hip alignment.

1. Lift Your Chest:

• On an inhalation, lift your chest, gently arch your upper back, and roll your shoulders back. This is the preparatory stage of the pose.

1. Reach for Your Heels:

• As you continue to inhale, reach your right hand back to your right heel. Extend your left arm overhead toward your left heel.

1. Tilt Your Pelvis:

• Tilt your pelvis forward, creating a slight arch in your lower back. Keep your hips aligned over your knees.

1. Hold the Pose:

• Hold the Camel Pose for a few breaths, breathing deeply and evenly. Keep your neck in a neutral position or let your head drop back if it feels comfortable.

1. Release the Pose:

• To come out of the pose, bring your hands back to your hips. Slowly lift your chest, returning to an upright position.

Tips:

• Start with a gentle backbend, lifting your chest and looking up, before reaching for your heels to avoid straining your lower back.
• If reaching for your heels is challenging, you can place your hands on your lower back for support. Over time, you can work on reaching for your heels as your flexibility improves.
• Keep your hips over your knees to maintain balance and alignment in the pose.

The Camel Pose is a deep backbend that requires flexibility and strength. It's an invigorating pose that can open the chest, stretch the front of the body, and improve posture. Regular practice can help you develop greater flexibility and strength in your back and abdominal muscles.