POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Camel Pose is performed from a kneeling position, where practitioners arch backward to reach for their heels. This backbend aims to open up the chest, improve spinal flexibility, and stimulate the abdominal organs.

 

Posture Breakdown

Benefits and Techniques

  • Spinal Flexibility: Improves flexibility of the spine and neck.
  • Chest Opening: Expands the chest and strengthens the entire front body.
  • Improved Posture: Counteracts the effects of sitting and forward bending.
  • Stimulating: Stimulates the nervous system and provides relief from backaches.

  • Positioning: From a kneeling position, arch back and touch the heels with the hands.
  • Engagement: Ensure the thighs and hips are pushed forward, feeling the chest opening up.
  • Breath & Focus: Maintain steady breathing and focus on the stretch across the chest and throat.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Ustrasana | Camel Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Ustrasana | Camel Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Ustrasana

Camel Pose

Listen very carefully, word by word.

Everybody should do it together, not before and not after.

Come to the top of the towel.

Stand up on your knees.

Six inches apart, inside the legs, between the knees and the feet.

Get your hands on your hips, fingers towards the floor, thumbs outside. Take a deep breath and push your hips forward towards the mirror. Drop your head back, as far as it goes.

Go back half way, and stop in the middle.

First, only right hand down, grab the right heel, thumb outside, fingers inside. Then left hand down, grab the left heel, thumb outside, fingers inside.

Full grip with your hands / palms. PLEASE don't lose the grip.

Take a deep breath, eyes open, exhale breathing, and

stomach, legs, hips, everything push forward, as far as possible.

Continuously keep pushing.

Everybody push, push more, everybody push harder. Make sure your back hurts.

I want 360° degree angle backward bending for gravitation.

Put your hands on your hips,

Chest up, spine straight, push more forward, Inhale breathing, and come up.

Stop in the middle.

Turn around, lie down and relax in savasana.

[2nd Set, additional dialogue]:

8 inches between the knees, still only 6 inches between the feet.

Knees should be a couple of inches wider, 2nd set.

First Right hand, then Left hand down, grab the heels one by one. Hands / palms grip tight, don't lose the grip.

Push more forward.

Exhale and push, push, push, push.

From coccyx to the neck, joints of each and every vertebrae and cartilage of the spine backward bending like a pearl necklace.

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