Easy version is suitable for new mothers but wait at least six months before taking the hands to the feet as it takes the uterus time to return to it’s pre-pregnancy position.
Easy / Beginners version. Sit on the knees as shown, keep the knees and feet hip distance apart. Place the hands on the lower back and gently move the hips forwards a little. Then move the shoulders backwards whilst trying to keep the hips where they are. Lift the chin and open the chest.
Full Version. When you have improved with the back bending poses and feel strong and flexible enough, lower one hand at a time to the ankles as shown in the picture. It is important to keep the hips forwards so if you cannot do this without folding the hips down towards the feet, you must stay with the first version of the pose. If the hands can hold the ankles, drop the head back and try and maximise the back bend. *Note, make sure you are warmed up for this position, never take it first in a routine. It will also help your flexibility if you take a forward bend following this asana.
REASONS TO DO CAMEL POSE / USTRASANA:
Opens the chest (great for nursing mothers) and greatly improves flexibilty of the spine. Another fantastic reason to do Camel pose is it feels fantastic!
