Ustrasana
aka: Camel Pose
(oosh-TRAHS-anna)
ustra = camel
Exercise: This is a counter to the Downward Dog. The goal here is to wrap your ankles with your hands. Lift your chest up to the sky and curl your shoulders back keeping your shins on the floor.
Physical Benefit: Helps stimulate circulation.
Camel Pose
Camel Pose, or Ustrasana, is a moderate backbend asana that yogis can learn in stages.
Advantages
Ustrasana is from the Sanskrit word ustra, meaning "camel." This kneeling backbend slightly resembles a camel.
Camel pose has many benefits, including:
* Stretches the hip flexors, abdomen, torso, and throat
* Reduces menstrual discomfort and alleviates respiratory conditions
* Strengthens the muscles of the back and legs
Step Into the Pose
To Perform Camel Pose
1. Inhale and rise out of Hero pose, back straight, buttocks firm, legs hip-width apart.
2. Press the tops of the feet and the shins down into the floor.
3. Place your palms on the top of your buttocks at the tailbone, fingers pointing down, and ease your pelvis forward.
4. Inhale and then, on an exhale, move the body backward as the hands inch toward the feet. Keep the chin pointing upward, torso stretched.
5. Ease the body more into the bend as is comfortable without straining. Arms should be rotated outward, elbows behind you.
6. Hold the pose for 30 seconds, breathing deep.
7. Slowly come out of the pose by drawing the body forward in a fluid motion, hands to the tailbone and then on the hips, and release into Child's pose.
Beginner Tips
Rely on yoga equipment such as blocks and bolsters to avoid injury and learn good form. Ease back gradually as your flexibility increases. Use a folded blanket under the knees or shins for more comfort. Practice backbends gradually, obeying your body's signals as to how far it can go each time.
Advanced Tips
Deepen the arc by bringing your feet, calves, and inner thighs together.
Anatomical Focus
* Ankles
* Thighs
* Groins
* Belly
* Chest
* Spine
* Shoulders
* Neck
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Therapeutic Applications
* Respiratory ailments
* Mild backache
* Fatigue
* Anxiety
* Menstrual discomfort
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Benefits
* Stretches the entire front of the body, the ankles, thighs and groins,
* Abdomen and chest, and throat
* Stretches the deep hip flexors (psoas)
* Strengthens back muscles
* Improves posture
* Stimulates the organs of the abdomen and neck
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Contraindications and Cautions
* High or low blood pressure
* Migraine
* Insomnia
* Serious low back or neck injury
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Beginner's Tip
Beginners very often aren't able to touch their hands to their feet without straining their back or neck. First, try to turn your toes under and elevate your heels. If this doesn't work, the next thing to do is to rest each hand on a block. Position the blocks just outside each heel, and stand them at their highest height (usually about 9 inches). If you're still having difficulty, 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.
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Modifications and Props
Ustrasana can be a very difficult pose for the neck, especially if your shoulders are tight. You can use a wall as a prop to protect your neck. Prepare for the pose with your back to a wall, with your toes turned under and your soles as close to the wall as possible. Exhale and lean back, as described in step 3 in the main description above. Press the crown of your head into the wall and, against this pressure, lift the shoulder blades deeper into your back. Keep your hands on your pelvis or swing them back to press your palms against the wall.
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Partnering
A partner can also help you work with your neck and head in this pose. Your partner should stand directly behind you as you perform Camel. Bring your head into a neutral position; that is, align your neck so it's neither in flexion nor extension. Have your partner support the back of your head with one hand, and press his other hand on your upper back, between the shoulder blades. He should pull the base of your skull away from the back of your neck and push your shoulder blades in the opposite direction, down the back. Let your neck grow between these two actions. Then, if you feel comfortable, have your partner carefully remove his hands and, maintaining the length in the back of your neck, drop your head back.
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Preparatory Poses
* Bhujangasana
* Dhanurasana
* Salabhasana
* Setu Bandha
* Supta Virasana
* Urdhva Mukha Svanasana
* Virasana
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Follow-Up Poses
* Dandasana
* Dhanurasana
* Sarvangasana
* Setu Bandha
* Sirsasana
* Urdhva Dhanurasana
* Virasana
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Deepen The Pose
You can increase the challenge of Ustrasana by performing the pose with your thighs, calves, and inner feet touching.
* Ankles
* Thighs
* Groins
* Belly
* Chest
* Spine
* Shoulders
* Neck
► ▼
Therapeutic Applications
* Respiratory ailments
* Mild backache
* Fatigue
* Anxiety
* Menstrual discomfort
► ▼
Benefits
* Stretches the entire front of the body, the ankles, thighs and groins,
* Abdomen and chest, and throat
* Stretches the deep hip flexors (psoas)
* Strengthens back muscles
* Improves posture
* Stimulates the organs of the abdomen and neck
► ▼
Contraindications and Cautions
* High or low blood pressure
* Migraine
* Insomnia
* Serious low back or neck injury
► ▼
Beginner's Tip
Beginners very often aren't able to touch their hands to their feet without straining their back or neck. First, try to turn your toes under and elevate your heels. If this doesn't work, the next thing to do is to rest each hand on a block. Position the blocks just outside each heel, and stand them at their highest height (usually about 9 inches). If you're still having difficulty, 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.
► ▼
Modifications and Props
Ustrasana can be a very difficult pose for the neck, especially if your shoulders are tight. You can use a wall as a prop to protect your neck. Prepare for the pose with your back to a wall, with your toes turned under and your soles as close to the wall as possible. Exhale and lean back, as described in step 3 in the main description above. Press the crown of your head into the wall and, against this pressure, lift the shoulder blades deeper into your back. Keep your hands on your pelvis or swing them back to press your palms against the wall.
► ▼
Partnering
A partner can also help you work with your neck and head in this pose. Your partner should stand directly behind you as you perform Camel. Bring your head into a neutral position; that is, align your neck so it's neither in flexion nor extension. Have your partner support the back of your head with one hand, and press his other hand on your upper back, between the shoulder blades. He should pull the base of your skull away from the back of your neck and push your shoulder blades in the opposite direction, down the back. Let your neck grow between these two actions. Then, if you feel comfortable, have your partner carefully remove his hands and, maintaining the length in the back of your neck, drop your head back.
► ▼
Preparatory Poses
* Bhujangasana
* Dhanurasana
* Salabhasana
* Setu Bandha
* Supta Virasana
* Urdhva Mukha Svanasana
* Virasana
► ▼
Follow-Up Poses
* Dandasana
* Dhanurasana
* Sarvangasana
* Setu Bandha
* Sirsasana
* Urdhva Dhanurasana
* Virasana
► ▼
Deepen The Pose
You can increase the challenge of Ustrasana by performing the pose with your thighs, calves, and inner feet touching.
