Camel Pose

Ustrasana

Lift the chest into a kneeling backbend while keeping the pelvis above the knees.

Ustra means camel.

Movement guidance

Preparation
Pad the knees and kneel with them hip-width apart. Place the hands on the lower back.
Entry and alignment
Lift the chest and lean back slightly. Reach to blocks or heels only if available comfortably.
Hold and breathe
Avoid letting the pelvis drift far behind the knees or concentrating the bend in the lower back. Keep breathing comfortably without holding your breath.
Exit and next movement
Support yourself through the legs, bring the hands to the hips, and return upright before resting.