OTY Pose of the Month: Ustrasana

Ustrasana, or camel pose, is modeled here by Crystal. This pose is a kneeling backbend in which the body arcs back from the root of the shins. This pose makes the same shape as setu bandhasana (bridge pose) and dhanurasana (bow pose). Cool, huh?

To get into this pose, come to a high kneeling position, with your hips stacked over your knees. Traditional setup is hip distance apart with the knees. Bring your hands to your pelvis and draw your shoulder blades together. Lift your chest and move your shoulders back and down. Now, press your feet strongly down, firm your hamstrings and glutes, and draw your tailbone in and up. If you feel strongly supported, begin to slide your hands down the backs of your thighs and reach for your heels with your hands. Continue to press your hips forward and take your head back. Breath and come out carefully without twisting too much.