Pose of the month - Ustrasana
Ustrasana (Camel pose) - opens the front body while strengthening the back and stretching the shoulders, hip-flexors and quadriceps - and it's one of my favourite backbends!
Practicing backbends is a great way to boost your energy and mood and they're often recommended for people who experience anxiety and depression. When I am feeling low, tired or stressed, I find backbends help re-energise and release tension in my neck, shoulders and back.
Because we spend so much time hunched over desks, computers and smartphones, this backwards movement can feel unfamiliar and a little scary at first - but with practice we can learn to embrace the vulnerability, cultivate courage and invite more space into our heart and mind.
Basic Instructions: kneel on the floor with your knees hip-width apart. Press the shins into the floor and lengthen your tailbone down. Keep the hips in-line with the ankles and take your hands onto the back of the pelvis, to support the lower back. Inhale, lift your sternum bone up and roll your shoulders back and down. Take your hands down to your feet. As you press your hands into the heels, curl and lengthen the chest. spine, neck and head back - keeping the hips forward and thighs perpendicular to the floor. To come up, press down through the shins and draw the the chest straight up. Sit down onto your heels to rest, and then repeat two more times.
Quick tips: use blocks next your feet if you can't reach your heels and don't drop the head back if you have neck issues.
