Be certain of your physical abilities and limitations before attempting any yoga pose, and seek clearance from your physician if you are uncertain. Always respect your body and know your limits.
*The Camel Pose is not recommended for the beginner yogis, or anyone with back or spinal problems.*
- Inhale, kneel up on the floor with your knees about hip width aprart.
- Exhale, firm muscles from the abdomin down, press shins and the tops of feet against the floor.
- Inhale, pressing hands on the back of the hips with fingers pointing towards knees, and lifting chest.
- Exhale, leaning back slowly with muscles firm to steady the movement.
- Your first attempt, you may want to stop here, or raise the heels and by placing the toes on the floor.
- Inhale, place hands on feet or heels without compressing the lower back.
- Exhale pulling the navel in to steady the lower back and abdomen.
- Inhale, keeping the lower back as long as possible, and do not allow the back to hinge, but bend slowly and gently.
- Exhale, keeping the neck extending from the spine or drop your head back, but do not allow the neck to strain.
- Inhale, and if the head is tilted bring it back to a forward position, and release the posture by lifting from the quads and hips to bring the torso forward.
- Hold pose 3 to 5 breaths or as long as comfortable.
- Congratulations on learning Yoga Camel Pose / Ustrasana.