Ustrasana :: Camel Pose

Knees hip width apart.

Shins parallel behind knees pressing into mat.

Tops of feet grounding.

Quads engaged.

Hips lifted and pressing forward.

Glutes soften.

Pelvis floor engaged (mula bandha).

Navel pulled in and up (uddiyana bandha).
Heart and chest reaching up.

Shoulders back.

Arms reaching back.

Hands reach toward heels.

Neck long and head looking back.

B R E A T H E (ujjayi breath).

smile.

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