Ustrasana (Camel Pose)
Ustrasana is derived from Sanskrit words “Ustra” means “Camel” and “asana” means “pose”. You can consider it as an intermediate level, back-bending pose. The asana increases the strength of the whole body. Moreover, you will gain flexibility and mobility. You will feel a sudden boost of energy as well. Your Heart Chakra will also open up. The asana mainly focuses on the neck, shoulders, chest, back, core area, hips, and the legs as a whole. So, you can see that none of the body parts are left out. Your body posture resembles the hump of a camel, and so this pose is called Ustrasana.
How To Do It?
⦁ You have to start by sitting in Vajrasana. Next, you need to stand on your knees. If they ache, you can use a folded blanket underneath. The arms should be by your side, at this point.
⦁ Keep your hands on the back of your pelvis, with fingers pointing towards the floor. Lengthen your tailbone toward the floor and widen the back of your pelvis.
⦁ Your knees and feet can be together, or separated as per convenience.
⦁ Lean back a bit, with your chin slightly tucked in your chest. Beginners can stay like this, while keeping their hands on their back pelvis.
⦁ If you are comfortable like this, you can take the pose deeper. Inhale while reaching back, and hold onto each heel. Your palms should rest on your heels and your fingers pointing toward your toes and your thumbs holding the periphery of each foot.
⦁ Keep your thighs at right angles to the floor, with your hips directly over your knees. If it is difficult to hold your heels, tuck your toes to elevate your heels. You can also rest your hands on the yoga blocks placed on each side of each foot.
⦁ Lift your torso, keeping your lower spine long. Turn your arms from the outside, without squeezing your shoulder blades much. Thereafter, you can keep your head in a neutral position, or allow it to drop back without putting pressure on your neck.
⦁ Hold for few minutes. Then you can relax. Bring your hands back to your front side. Inhale slowly and lift your torso slowly. Your head should come up last. Move into the Child’s Pose or Corpse Pose.
Benefits
⦁ If you practice this asana on a regular basis, the core muscles and the abdomen will get a good massage. So, your digestion process will also improve.
⦁ Ustrasana improves the flexibility and stretch of the muscles in the body.
⦁ It is a great hip opener exercise as well.
⦁ It will help you to tone down the abdomen and reduce the fat around the hips and waist.
⦁ It also reduces any sort of tension in the pelvis area, and menstruation-related issues are also solved.
⦁ It also activates the Heart Chakra, and fills the human being with love, care, and empathy.
Contraindications
⦁ If you had any recent injury in the knees, legs, spine or shoulders, you should not do the pose.
⦁ If you suffer from high or low blood pressure, you should not do the pose.
⦁ If you have migraine or insomnia, then also you should not practice this.
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