Camel / Ustrasana
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Begin in Natashirasana; reaching back and down to heels, lean farther back on straight arms.
Variation 1
PART 1: Ardha-ustrasana, half-camel. Begin in Jalapada. Lean back and ground your palms. Then raise your butt up; then bend your head back.
PART 2: Next, sky-point.
Variation 2
PART 1: Bend farther back, grounding your elbows.
PART 2: Next, ground your crown: the pose is now purna supta jalapadasana (see kneeling06).
PART 3: Finally, raise a leg.
Variation 3
Twisted Camel, or Parivritta Ustrasana. From Camel, twist your torso, place one hand on the opposite heel, and sky-point with the other hand.
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