Ustrasana or camel posture is a beneficial introductory back bend that is done from a kneeling position. The crux of the posture is to ground the shins downward as you lift up the chest into a great dome shape that resembles a camel’s hump. The lower body and arms form the foundation, and one common mistake is to thrust the hips too far forward in relationship to the foundation. And thus one of main keys to success in this posture is to stabilize the thighs against the forward thrust of the hips and find the position by accurately centering your spine directly over your shins.

Begin in a kneeling position with the knees separated about 4 inches apart. Come to a vertical position as though doing Samastithiti on your knees. Take your hands to the waist. Firmly ground your thighs and press down through your shins. Roll back the shoulders, pull down on the pelvis with your hands, lift up the navel and suck the upper spine into the body, mightily expand your chest as you enjoy your uddhyana bandha.

Lean back just enough to press the shins down and reach back to catch your heels with your hands fingers facing backwards. Make your thighs vertical by positioning your pelvis directly over your knees. Align your shoulders directly over your hands and feet. By the previous two actions your spine will come into proper position up and into the body directly over your leg foundation.

Continue to weight and anchor the knees, shins, ankles, and feet. Internally rotate the femurs in the hip sockets, adduct the thighs, ground the femur bones. Enjoy these leg actions as you continue draw the sacrum forward into the body. Keep the shoulders rolled back, expand the chest magnificently upward -like a camel’s hump! Continue to hone in on the action of sucking the spine into the body. Grip your heels with your hands or if flexibility allows move your grip further down to the soles the feet. Use the pulling of your hands on your resistant feet in combination with legs vs sacrum actions to increase the mudra like quality of ‘sealing’ or ‘locking’ your self in position.. Release your head all the way back allowing the trapezius muscles to support your neck and head. Bringing the entire body to life through cultivating the actions of the asana’s the discerning yogi finds stillness in action. This state is affectionately known as The Immovable Spot- or simply as Shunya, Void- a revered, elusive and infinitely sublime peaceful state indeed!

Model is Marguax LaFont