Sulabh Ushtrasana Yoga Asana:

Camel Pose (Ustrasana) is an energizing and beneficial backbend-a welcome, heart-opening addition to your sequence that counteracts slouching and relieves lower back pain.

Sulabh Ushtrasana Yoga Asana Steps:

• Come to your knees, with your legs hip-width apart. Keep your hips over your knees and squeeze your thighs toward each other.
• Inhale, engage your lower belly, and reach your tailbone toward your knees, creating space between your lower vertebrae.
• On another inhalation, lift your sternum and draw your elbows back, toward each other behind you. Allow your rib cage to expand.
• Keep your chest raised, your core engaged, your spine long, your chin tucked and your shoulders back as you drop your hands toward your heels.
• Press the heels of your hands into the heels of your feet, draping the fingers over the soles. Keep lifting through your sternum. (If you don't have the spinal flexibility for full Ustrasana, avoid reaching for your feet; instead, use blocks placed on the outside of each ankle or keep your hands on your hips with your thumbs on your sacrum.)
• Now lift your shoulders to allow the trapezius muscles between the shoulder blades to rise up and cushion your cervical spine. Gently allow the head and neck to extend backward. Gaze at the tip of your nose.
• Stay in this pose for 30 to 60 seconds. To exit, bring your chin to your chest and your hands to your hips with your thumbs on your sacrum. Engage your lower belly and use your hands to support your lower back as you come slowly back up to your knees.