Pose of the week

Ustrasana (Camel Pose)

Ustrasana is one of my favorite back-bends. It gives my body a great energy boost when i'm feeling drained and it has the potential to help you find great openness in the thoracic spine—the upper back—where many of us are relatively tight. Most people tend to be more mobile in their cervical spine (neck) and lumbar spine (lower back).

Practice: When backbending it is less about 'bending back' and more about lengthening the spine and lifting up to move back.  Getting the right amount of space and lift in the upper spine and chest is crucial in Ustrasana to avoid compression in the lower back and to help free the neck. This article describes how to practice at the wall with props to aid that lift before coming into the full pose.

Bringing the head back is not necessary to reap the benefits of this pose. If you can comfortably maintain the lift of the thoracic spine and chest enough to comfortably follow through with the neck then fine, but keep the chin gently tucked towards the chest if it is at all uncomfortable. The neck should not be held in a state of collapse. 

As always you need to be completely aware of what your own body is capable of in this pose. Use the time between trys resting and assess how the back feels before continuing.

Sequencing: Poses like Bhujangasana, Dhanurasana and Salabhasana are all great for preparing the back, but you will also need to stretch the muscles and skin of the front thighs, ankles and feet. Try Virasana, Supta Virasana and a little low lunge sequence to warm up. To follow it is wise to twist, try Ardha Matsyendrasana, before taking a forward bend like Balasana or Paschimottanasana.  A pose like Malasana can also be beneficial afterwards if the lower back feels a little compressed.

Benefits: Stretches the entire front of the body, the ankles, thighs, groins, abdomen, chest and throat. Stretches the deep hip flexors (psoas), Strengthens back muscles, energy boost. 

Cautions: Take care if you have high or low blood pressure and do not practice if you have serious neck or lower back injuries...also not so great if you have a migraine...

 images from here and here.