Camel Pose (Ustrasana)

Targets the hip flexors (psoas, iliacus, rectus femoris), the entire anterior thoracic spine, and the chest and shoulders in one of the deepest standing kneeling backbends in yoga. Helpful for countering the forward-flexion patterns of daily life, dramatically opening the chest and lungs, and as a peak heart-opening pose in flows that have sufficiently warmed the spine. The movement kneels with hips stacked over knees, pushes the hips forward, and arches the spine back while reaching the hands toward the heels, allowing the head to release back only if the neck is comfortable.

Cues

• Press the hips forward over the knees and reach the hands toward the heels.