Camel Pose, known in Sanskrit as Ustrasana, is a backbend pose that opens the chest, stretches the front of the body, and strengthens the back. Ustrasana has its roots in ancient yoga practices, particularly in Hatha Yoga traditions, where it was used to enhance flexibility and strength in the spine and open up the heart chakra.

Benefits & Muscle Focus:

• Opens up the front of the body such as chest and shoulders, activates the heart chakra.
• Increases flexibility, strength, and range of motion in the spine.
• Strengthens the core and leg muscles and improves balance.

Alignment:

1. Begin by kneeling on the mat with your knees approximately hip-width apart and your thighs perpendicular to the floor. Layer a blanket underneath the knees as needed for extra cushion.
2. Extend your arms up overhead and bring them to cactus arms. Squeeze the shoulder blades together as you shine your heart forward. Continue to energize your hips forward.
3. Your arms can stay at cactus, or place your hands on your lower back for support. If it feels comfortable, you can reach back to grasp your ankles.
4. Engage your thighs and press your hips forward as you continue to lift your chest towards the ceiling, the back-bend will come naturally. Avoid crunching into the low spine.
5. Keep your neck neutral or slightly extended, looking up or forward.
6. Ensure your feet are pointing straight back, not flaring out.
7. Modifications: add a block between your feet and squeeze to help activate the leg and spinal muscles, practice with your hips against a wall for added support to deepen into the pose.

Contraindications:

• Avoid this pose if you have recent or chronic back injuries, neck issues, or knee problems.
• Pregnant individuals should consult with a healthcare provider before attempting it.
• Those with high or low blood pressure should be cautious and might need to modify or skip the pose.