Camel (hold)

Ustrasana

Yogaintermediatetimedno equipment

Kneeling backbend: thighs stay vertical with hips pushed forward over the knees, chest lifts and arches back, and straight arms reach back so the palms hold the heels; head drops back gently.

How to do it

1. Kneel with knees hip-width apart, thighs vertical, shins and tops of the feet flat on the floor (toes may be tucked to raise the heels).
2. Hands on the low back; lift the chest and begin arching the upper back while pressing the hips forward.
3. Reach the hands back one at a time to the heels, palms on the heels/soles, fingers pointing toward the toes; arms straight.
4. Keep the thighs vertical (hips over knees); let the head release back with a long neck; gaze up/back.

Muscles worked

Supporting: quads, abs, lower back, chest, glutes, shoulders