CAMEL POSE
(USTRASANA)
Kneel on your mat, with
knees hip-distance apart.
Place your hands on the
upper hips. Press down
through the shins as you
lift through the chest,
drawing the body into a
backbend. Feel the shoul-
der blades draw onto the
back as you slide your
hands toward your feet.
(You can keep them on
the hips or thighs if the
backbend is too intense.)
Let your head drop back-
ward. Stay in the pose
for 8–10 breaths.
DAVID MARTINEZIN THIS SECTION Backbends and twists have a reputation for
being challenging yet liberating. The heart is open, the body is free and light,
and the forms are simply beautiful. Though some of us struggle with these
poses, they are well worth the effort. Why? Backbends and twists keep your
spine long and supple, flood stagnant disks and joints with fresh synovial fluid,
promote circulation, and help nourish organs with vital nutrients.contents
REINVENT YOUR WHEEL 72
LOWER-BACK LOVE 80
THE LUMBAR LOWDOWN 84
BACK IN ACTION 88
REVOLVE TO EVOLVE 90back & twists
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