Camel -  Ustrasana

The easiest way to come into camel pose is to sit on your heels. Place your hands on the ground behind you and walk your hands towards the heels. The spine will arch automatically. Lifting the hips forwards, you are trying to keep the hips above the knees as much as possible. If it's in your practice, allow the head to drop back so the neck gets a nice stretch as well. Otherwise keep it neutral. 

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To come out of the pose, you are walking your hands backwards very slowly and come sit on your heels again. If the head was dropped backwards, lift it ip very slowly. Mindfully round the spine as you roll forward into childspose. 

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Benefits

• Intense compression of the lower spine (lumbar and sacral)

• Stretch of the front body: hips, thighs, belly, chest and neck

• Extends and opens the shoulders 

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Contra indications  / modifications and prop use

• Knee issues: Place a blanket underneath the knees.

• Neck issues: Do not throw the head back to keep the neck neutral, instead keep chin to chest.

• Lower back issues: Place your hands on the lower back instead of the heels

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Alternative pose

Sphinx or Seal