Camel Posture (Ustrasana)

Ushtrasana (Uṣṭrāsana) = Camel-Pose

Dṛṣṭi: bhrūmadhye = in the middle of the eye brows

From kneeling.

Inhale and lift up off the feet.

Lift the chest and keep it lifted throughout the posture.

Exhale as you lean back and hold the feet or the ankles with your hands (you can do this posture holding with just one hand at a time if you prefer).

Push the hips forwards so that the hips are over the knees still and drop the head back gently.

Keep lifting the chest as this will take any pressure off the lower back.

Hold here for up to five breaths.

To come out, release the feet/ankles and pull forwards on your inhale, by using your thigh (quadricep) muscles and lead with your chest and not your head/neck.

Sit down as you exhale.

(TIP: As you hold the posture you can also visualise the green heart energy rising to join with the blue of the throat energy)

Variations: