CAMEL | USTRASANA
Camel pose is the reverse position of sitting. Back bending poses like Camel can help undo the body imbalances and potential injury caused by consistent sitting. It is a terrific hip opener that releases the muscles used for sitting and the body's ability to move, whether in sports or everyday life. From Downward Dog, come onto your knees with your shins pressing into the floor. With your knees hip-width apart, bring your hands to your lower back and contract the muscles in your lower body. Scoop your tailbone down and under, then inhale your chest up and gently release your head back as a natural expression of a full backbend.
If this feels comfortable, reach back and set a hand on each heel without resting all your upper body weight on your arms. From the strength of your butt, thighs, and hamstrings contracting, root down by pressing your shinbones down, press your hips forward and lift your chest and heart up.
Performing Camel also has a powerful emotional dimension that opens your heart center and sparks the emotional center of your body. If your lower back is tight, you can come up onto the balls of your feet, or keep your hands at your low back while pressing your sitting muscles down and bending backward to a comfortable degree.