Ustrasana (oosh-TRAHS-anna) ustra = camel
Our teacher, Tamara Kenigsberg, shows us how to open our hearts in Ustrasana during her last trip to Israel.
Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Press your shins and the tops of your feet firmly into floor. Rest your hands on your lower back. Inhale and lift your heart Lean back, keep your head up, chin near the chest. Inhale deeply and on the exhale slowly drop straight back reaching the hands to the feet/top of the heels at the same time while keeping the thighs reaching forward. If you need to gently twist to one side to get one hand on the same-side foot, then the other. If you're not able to touch your feet simply tuck your toes to raise your heels. Soften the front ribs and lift the pelvis up, toward the ribs. Continue to press your hands against your heels. Keep your neck in a neutral position, or mindfully drop your head back. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. Lead with the heart to rise up.