How To: Ustrasana (Camel Pose)

Ustrasana, when done correctly, is a pose that stretches all the major muscle groups of the body - including abdomen, thighs, chest, and shoulders. My favorite aspect of the the pose is that it creates space within the digestive tract, aiding in digestion and stimulating the metabolism.

To Do Camel Pose:

1. Start by kneeling on the mat, with your knees about shoulder-width apart. Inhale, and bring your shoulder blades down along the back, opening the heart.
2. Put your hands on your hips, and start the stretch by hinging backwards at the abdomen. Keep your thighs straight - don't lean back with your legs. 
3. To get your hands on your heels, it is usually easier to do one at a time. Keeping your thighs perpendicular to the floor, bring your hand down to its corresponding heel, and then the other.
4. Once your hands have connected with your heels, make sure that your thighs have stayed perpendicular to the floor. A common mistake many beginners make is to lean backwards in order to reach their hands to their heels, which is incorrect form. If it's too deep of a stretch for you to touch your heels, keep your hands on your hips when you lean back - just make sure that your thighs are perpendicular to the floor.
5. Concentrate on your breathing to relieve tension, especially in your neck. The neck muscles hold many of our stresses and worries, which can be felt in stretches like this one. Inhale, gathering all the tension in your body, then exhale, letting the tension leave your body through your breath.

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Yoga is about honoring your body, including your limits. Push yourself, but listen to your body if it tells you to stop. And above all, never judge yourself if a pose or stretch is difficult for you. What matters is your intention to learn and improve - not the level of difficulty you are able to achieve.