How to Do the Camel Pose in Prenatal Yoga

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By Jonathan F.
eHow Contributing Writer

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In yoga, the camel pose (also known as ustrasana) is a helpful backbend that can open up your whole body. For prenatal women, however, the camel pose is simplified so as to not strain the belly. Read on to learn how to do the camel pose in prenatal yoga.

Difficulty: Easy

Instructions

Step 1

Kneel on the ground, your hips at shoulder-width. The tops of your feet should rest on the floor. For your first and second trimester, keep your torso perpendicular to the floor. For your third trimester, you can rest your buttocks on your heels.
Step 2

Inhale, and raise your arms above your head, your palms facing one another. Alternatively, you can clasp your hands behind your back, with your arms pointed down to the floor.
Step 3

Lift your sternum to the ceiling, extending your torso as best you can. Arch back lightly, and feel a gentle stretch in your quadriceps. In your third trimester, support yourself with your arms, pressing your palms to the floor behind you.
Step 4

Maintain this pose for a few breaths. Hold it for 20 to 30 seconds.