Sanskrit: Ustrasana
Englis: Camel
Shape Shifting Posture: Fern
Lesson of the Fern:
Ferns are a special kind of plant that does not grow from a seed. It grows and changes, reproduces, and eventually dies. It is this unfolding and acceptance of the journey that we can learn and appreciate the fern sharing with us. Each time we come to the mat, we can witness, allow, and honor the phase of our life cycle we are in; changing and growing.
Benefits, Systems, Considerations
Benefits:
Opens up the hips, stretching deep hip flexors.
Improves posture and counteracts the effects of prolonged sitting and doing computer work
Relieves lower back pain.
Opens heart and builds confidence
Systems:
Skeletal – opening space especially in the lower back region
Muscular – Stretches and strengthens the shoulders and back
Respiration – Opens the chest, improving respiration
Digestive – Expands the abdominal region, improving digestion and elimination
Immune – As space is created, breath is expanded supporting stronger immunity
Considerations:
Don’t force your body into the pose; instead, move slowly and mindfully
Be aware of any pinching or pain in the neck, shoulder or lower back region
If you have a neck injury or are at risk for stroke, lift your chin slightly and use your neck muscles to stabilize your head in place.
If you are pregnant, be cautious not to stretch your abdominals too much—especially during the third trimester.
