Camel Pose (Ustrasana)

1. In the "Before" photo, my feet are turning in and my knees are too wide. In this pose your feet, ankles and knees should all remain hip-width apart and parallel. When your knees are too wide it causes your feet to turn in which can cause pain when practicing this pose! 

2. I am arching from my lower back, my chest is collapsing and my hands are resting on my legs. By moving my hands onto my heels I will instantly be able to lift through my chest, instead of arching through my lower back. In camel pose, you shouldn’t be arching or rounding the lower back, you should be keeping this area neutral by keeping a heavy tailbone and pressing your hips forward. This will alleviate any lower back pain and make this stretch feel amazing! 

3. I am straining my neck and creating tension in my neck and shoulders. It is so important to relax the shoulders down and allow the head and neck to hang back freely. Additionally, there should be no tension in the upper body. 

PROP MODIFICATION: BLOCKS

Keep your hands on your hips if you’re not ready to go all the way back! And if you're having trouble reaching your heels, place your hands on blocks!