Part of an ongoing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H

Ustrasana-The Camel

To Begin: Kneel with knees somewhere between shoulder width and hip width apart (what is comfortable for you?). Allow shins to stretch flat on the ground and toes facing the back of your mat.

The Pose: Place hands on lower back with fingers facing down, and slowly lift up through front of thighs while gently bending back through lower, middle, and upper back. If comfortable, release head completely. Maintain your hips over knees position, and keep abdominal muscles supportive of the arching lower back.

To Intensify: Focus on drawing your pelvis forward and upwards while reaching back one hand at a time to reach heels.

To Modify: Many adjustments can me made to this pose to make you more comfortable and supported, such as doubling the mat under knees for more cushioning, kneeling on a raised mat with feet off the ends for tight shins, or bending back onto a chair for more support.

Breathing: It can be a challenge to breath deeply in backward bends, but do your best to take 5 deep breaths without strain while holding the pose.

Focus: Your internal gaze should be focussed on the third eye (point between the eyebrows).

Cautions: Take care not to over-arch the lower back, be sure to keep a smooth curve through the whole spine. As well, ensure that you keep hips over heels, and that the knees do not spread wider than shoulder width.

Benefits: Improves flexibility and strength of spine, thighs, shins and feet. Benefits digestive and reproductive organs, and develops self-trust as you support yourself to move into a position where you are not guided by sight but rather by feel and internal guidance.

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