Ustrasana

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Ustrasana ("camel pose") is a hatha yoga posture, found in similar form in most of the styles of yoga. It is a very deep backward bend performed in a kneeling position. As a stretch it opens the whole of the front of the body, including the hip flexors and pectoral muscles. Traditionally it is seen as opening the "heart centre". Many people find backbends difficult or challenging, because bending backwards is not an activity with which most are familiar. Practicing Ustrasana can make many beginners new to yoga feel distinctly ill, with lightheadedness or nausea being quite common after-effects. However, this does usually improve with practice. The posture improves core strength, spinal, hip and shoulder flexibility and stamina, and is one of the 26 postures included in the Bikram Yoga sequence.

To perform the posture, come to a position on the knees. "Stand" on the knees, so that the thighs are vertical, with the knees and feet hip distance apart - approximately six inches. Bring the palms to the back of the pelvis, fingers pointing downward and hands either side of the sacrum with the thumbs outward. The elbows should be pointing backward and the chest open. Bringing the weight into the knees, tuck the tailbone under and lengthen the spine upward, then push the hips forward and gently drop the head back. Bring the torso back, imagining that it is stretching back over a giant beachball, with the chest curving up and the stretch distributed along the whole length of the spine rather than being concentrated in the lower back.

Once comfortable in the first stage of the posture, drop the hands to the heels and grip the heels firmly. Pull on the heels and push the hips further forward keeping the weight in the knees. Hold the posture for 10-20 seconds, breathing smoothly, then return the hands to the back of the pelvis one by one and gently straighten up to the starting position.

Because of the intensity of this posture, it is traditionally followed by a short period of relaxation in Savasana. After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.

A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest, in very experienced and flexible yogis, the head can be between the knees.