Yoga Asanas

USHTRASANA - The Camel.

• kneel with hips resting on heels. Then rise up onto knees and, one arm at at time, make circles reaching front, up, and back with each arm.

• Now, about the feet.one way is to have the top part of your foot down on the floor with your toes pointing backwards. For some people, this hurts the front part of the ankle (you are stretching it). You may wish to put a rolled up towel under your feet (between thhe floor and the top part of your ankle) to ease the stretch. Because this will be a big stretch along your chest, it is actually easier to curl your toes under and flex your feet and lift your heels up just a little.

• Now back to your arms.As you circle around, let your hands find their way to your heels. You are squeezing your buttocks and bending backwards. The pelvic region is pressing forward. Even your thighs/quads may be pressing forward. The squeeze in your buttocks is protecting your lower back.

• Your chest is pressing outward and upward. Your chin may be tucked towards your chest (protecting your upper back and neck) or you may lift your chin and allow your neck to follow the curve of your spine.

• While you are here, breathe. Feel the expanding in your chest. Feel the opening of your heart.

• When you are ready to release the posture, do so gently. I find the best way is to release one hand and raise it overhead. It is as if you were reaching of a ring and using that imaginary ring to bring yourself up. Another was is to lower your hips back onto your heels and keep your hands on the floor, then raise your head and shoulders.

• For a few moments following this posture, allow your body to curl forward into Garbhasana, the pose of the child. Remember that posture is to allow yourself to fold forward, bending from your hips, and release your back and arms into an egg shape.

SOME VARIATIONS:

• Instead of bringing your hands onto your soles or your heels, you may want to place your palms on the floor behind your feet with the fingers pointing outward (in the direction of your feet).

• You may wish to rise and lower yourself into the posture .... inhaling as you rise up and exhaling as you release your hips back down onto your feet.

• You may wish to experiment with your knees and feet close together (directly under your hips) or slightly farther apart.