But, I’m going to add to the problem and write that Supta Padangusthasana is the “perfect” follow-up to Ustrasana and other backbends. The word “perfect” is nauseatingly overused. Take your time and do what you need to do in order to befriend the pose. Use your thumbs to lengthen the back of your pelvis downward. If the pose is uncomfortable in your lower back, place your hands on the back of your pelvis. 3) If the pose is still uncomfortable in your neck, tuck your chin and look toward your chest. This will help lift your chest in the pose. 2) Externally rotate your arms so that your biceps and elbow creases are turning away from each other. 1) Engage the bottom of your Gluteus Maximus. Lucky number 13-Ustrasana! This is still a tough posture for most students, but here are 3 quick tips for working with the posture. This shoulder extension will help open the front of the shoulders and chest in preparation for Ustrasana. One of the reasons that I chose these postures is that they all extend the shoulder joint, except for Cobra Pose.
This is a straightforward progression of backbends that goes from less demanding to more demanding. This mild backbending segues perfectly into the next combination of postures. These postures also introduce mild spinal extension. The top arm is in the same chest-opening position as Ustrasana. This simultaneously lengthens the front of your shoulders, chest, hip-flexors and quads. In each of these postures your shoulder is in extension and one hip is in extension.
It’s definitely a staple in my own practice. I really love this combination of poses and I use it in a lot of my sequences. The following posture flow is going to focus almost exclusively on lengthening the front body in preparation for backbends, so it’s nice to the sequence with a little complementary work. Mild twisting is a nice preparation for yoga backbends. The first 3 postures allow you to settle into your body. Here’s a really quick break down of my favorite mini-practice for Ustrasana (Camel Pose). When the front body-especially the hip flexors, quadriceps, abdominals, pectorals and anterior deltoids-are adequately prepared, it’s more likely that your students will be able to open their shoulders and chest without crunching their lower back and neck. To do this, the sequence below emphasizes a flow of postures that methodologically prepares your entire front body for Ustrasana. My goals are clear: I want to create a sequence that helps students maximize the benefits of Ustrasana (Camel Pose) while minimizing the challenges of the posture. For me, this becomes a puzzle to solve when I’m sequencing a class. Some students love the pose because it’s working for them and, some students don’t love the pose because it’s not working for them. It can be tough to do Ustrasana without creating excessive compression in your lower back and neck.Īs teachers, we know two things about how our students experience Ustrasana. Students who loathe Ustrasana invariably complain about discomfort in the neck and lower back. Camel Pose is hard to beat when it comes to extending the thoracic spine. Students who love Ustrasana, Camel Pose, praise the pose for the way it opens the shoulders, chest and upper-back.
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