Camel - Ustrasana

The Camel is a remarkably tall animal with unusually spindly legs for its height – fortunately for both the camel and rider, they can kneel fairly easily and this is where this posture gets its name. Much like the Camel itself, this kneeling backbend should be approached cautiously and carefully; if you are a beginner, you should not ever attempt the Camel without the guidance of an instructor.

This posture is one of my personal favourites as it is both challenging and invigorating, but I do strongly advise care and qualified guidance if you want to bring this pose into your home practice – our Easy Groundwork practice features a modified Camel posture that is safe for beginners but further progress in this pose should be done with a live instructor. Intermediate yogis should be very mindful of their body’s limits when attempting this posture – what you are capable of on one day may be more than another day, and in Camel you can injure yourself. Unlike other backbends, it is not really possible to come into Camel only halfway and remain physically safe. This posture requires a good deal of flexibility in the spine and strength in the neck and arms but it is an excellent backbend for opening the hips and chest and bringing blood to the spine.

Drishti – forward/eyes closed

Counterpose – Balasana (Childs Pose)

Benefits: opens chest, shoulders, throat, hips and hip flexors, improves flexibility, stimulates circulation, thyroid/parathyroid, strengthens thighs, pelvis, lumbar region, tones arms and abdominals, reduces stress/anxiety, soothes PMS/PMDD symptoms and the nervous system

Technique:

Begin in a kneeling position, calves pointing straight back, the tops of the feet resting on the floor. Inhale and center the body in this position, exhale and push the pelvis forward, bending backward from the base of the spine, reach one hand behind to grab the heel or ankle, then the other. Pushing the pelvis further forward, increase the stretch in the spine and reach the head back as far as possible, let the neck fall backward if it is comfortable Always be careful with the neck in any back bending posture; respect your body’s limits. Keep the knees/calves grounded to the floor and the spine long, remain here for five breaths, creating a deep opening through the entire body. The work in this posture can be intense so releasing properly is important; to release this posture let go of the feet and bring the hands to the lower back for support. Keep your neck back and roll the spine slowly back to vertical; the neck will come up with the momentum of the body, followed by the head – allow this to happen naturally, do not force your body out of this posture. Using the gentle forward momentum of your body, curl forward from the base of the spine and come into Childs Pose and rest for a few moments.

Modifications: For a very advanced version of this posture, come into full camel and then reach the arms up and back behind the body, like a kneeling backbend – but be very careful of the spine and neck and do not attempt this version without the guidance of an instructor first. Also, if your spine is very flexible, reach the hands along the calves to the knees instead of holding the feet; do this in stages as your body allows. For a gentler version of the posture, keep the hands on the lower back or use blocks at your sides to bring the floor closer to your hands if you cannot grasp your feet.

Contraindications: if you are pregnant, use modified and supported versions of this posture using bolsters or blocks; avoid this pose altogether in the third trimester; avoid this posture (or use supported versions) if you have any neck or knee injury; consult your health practitioner if you are undergoing any physical therapy such as chiropractic or physiotherapy treatments. If you have low blood pressure, anemia, or are prone to fainting you may wish to avoid this pose.

Caution: Camel Pose is a deeply opening posture for the whole body and can be hard on the neck and lower back, even for those with no injury. If you feel any strain or pain in either the neck or lower back, come out of the posture and into Childs’ Pose and rest.