The significance of this ustrasana pose name is closely linked to a desert animal namely camel, as the Sanskrit Name is, “Ustra” meaning Camel, and, “asana” meaning posture or pose. This pose is associated with back bend-enhancing flexibility and strength of the body. This yoga form and practice is a natural energy boost and works deep into the spine while equally opening up the heart .
Counted in the category of Intermediate yoga asanas if you happen to be a novice in yoga, then you can practice the preparatory poses like cobra pose, or bridge pose. With the progress from beginners to seasoned yoga practitioners, you can assume this invigorating intensive yoga asanas to derive natural energy boost. Yoga sometimes works on the same ethics as in a gym you are supposed to perform some warm up exercise to carry on with this challenging pose. You can do the same with quad stretches and Shoulder opening.
- Urdhva Mukha Svanasana
- Setu Bandha
- Supta Virasana
Tips: Camel Pose For Beginners
Beginners very often are not able to touch their hands to their feet without pressuring their neck or back. First, try to turn your toes under and raise your heels. If this does not work, the next thing to do is to put each hand on a block. Position the blocks just outside each heel, and stand them at their highest height (usually about nine inches). If you are still having the snag, get a chair. Kneel for the pose with your back to the chair, with your calves and feet below the seat and the front edge of the seat touching your buttocks. Then lean back and bring your hands to the sides of the seat or high up on the front chair legs.
Therapeutic Yoga Asanas: Camel Pose Yoga Benefits
- This yoga asana strengthens the back muscles
- Popularly considered as yoga for backache, camel pose yoga relieves and relaxes the body of lower back ache
- This pose reduces abdomen fat and improves digestion
- Stretches the deep hip flexors (psoas)
- Synonymous to yoga for flexibility and strength it improves posture and flexibility of the spine
- Tones the limbs, chest, and abdomen Stretches the entire front of the body, the ankles, thighs, and groins
- Improves posture
- Boost up mood and energy
See also: 7 Poses for an Energy-Boost
The Primary Cautions Of Camel Pose Steps Includes The Following:
- You should not implement this asana in case you have a serious neck or low back injury
- This is also not suitable when you have any sort of heart disease and low or high blood pressure
How To Do Camel Pose (Ustrasana), Start With The First Phase Of This Asanas:
- Kneel down on the floor with your knees hip width and thighs perpendicular to the floor.
- Rotate your thighs inside gradually, narrow your hip points, and firm but do not harden your buttocks.
- Visualize that you are drawing your sitting bones up, into your torso. Keep your outer hips as pulpy as possible.
- Press your shins and the tops of your feet strongly into the floor
- Hold your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down.
- Use your hands to expand the back pelvis and amplify it down through your tailbone. Then slowly firm the tail forward, toward the pubis.
Make sure though that your front groins do not “puff” forward.
Proceed With The Second Phase Of This Asana:
- To prevent this, press your front thighs back, countering the forward action of your tail. Breathe in and raise your heart by pressing the shoulder blades against your back ribs.
- Now lean back against the perseverance of the tailbone and shoulder blades.
- For the time being keep your hands on the pelvis, chin near the sternum and your head up.
- Beginners probably will not be able to drop straight back into this pose, touching your hands to the feet simultaneously while keeping the thighs perpendicular to the floor.
- If you need to, tilt the ham back a little from the perpendicular and minimally rotate to one side to get one hand on the same side foot.
- Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the other hand to its foot.
- If you are not able to touch your feet without compressing your lower back, turn your toes under and raise your heels.
See that your lower front ribs are not protruding quickly toward the ceiling, which compresses the lower back and hardens the belly.
Proceed With The Third Phase Of This Asana:
- Release the front ribs and raise the front of the pelvis up, toward the ribs. Then raise the lower back ribs away from the pelvis to keep the lower spine as long as possible.
- Press your palms strongly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes.
- Turn your arms outwards so the elbow wrinkles face forward, without squeezing the shoulder blades together.
You can keep your neck in a comparatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to stretch your neck and harden your throat.
How Much Time Should You Devote To This Camel Posture?
Stay in this pose anywhere from thirty seconds to a minute.
To Exit Ustrasana, Bring Your Hands To The Front Of Your Pelvis, At The Hip Points.
- Breathe in and raise the head and torso up by pushing the hip points down, to the floor.
- If your head is back, lead with your heart to come up, not by jutting the chin toward the deck and leading with your brain.
- Setu Bandha
- Urdhva Dhanurasana
Conclude this asanas stretch by resting in Child’s Pose for a few breaths. Delve in the wonderful healing health regimen of yoga and connect with Chandra Yoga International, the best yoga teacher training in India providing in-depth classes on the yogic principles consisting of restorative asana, pranayama, meditation, mantra, yoga philosophy, and yoga skills