Ustrasana (camel pose)

 Ustrasana (camel pose)

To do this pose:

Come to a kneeling position on your mat. You can tuck or untuck your toes, whichever feels better on your knees. You can also place a blanket or cushion under your knees to prevent any pressure. From here, place your hands on your lower back with your fingers pointing down, as if you were sliding a hand into a back pocket. While engaging through your abs, start to push your hips forward. You can stay here, especially if feeling any pain in your low back. Otherwise, you can reach your hands back down to your feet, blocks, whatever you need so that your whole front body is open. Try not to thrust your head all the way back, just relax your spine and breath. 

How this pose is especially beneficial for nurses: 

• It opens your entire front body. This means it opens your chest, your heart, your throat, your rib cage, your lungs, your digestive system, your hips, and your legs. This stimulates these systems with oxygen and blood flow so things like breathing problems or gastrointestinal problems can improve. This position can also be incredibly empowering and can build confidence because it builds vulnerability by opening you up to the world, especially after spending a shift closed off to protect your own heart. 
• It compresses the spine. All movements are important for a flexible and healthy spine which includes extension as in camel pose. This is especially important for those hunched positions our spines take over computers and patients. 
• It strengthens your low back, thigh, and glute muscles. These muscles are integral for those proper body mechanics we all learned in nursing school and that are so important to protect yourself from an injury just like you protect your patients.