Ustrasana – Camel Pose
Ustrasana is derived from the combination of the Sanskrit words Ustra(Camel) andasana (posture or pose). The reason for the name Ustrasana is, this pose resembles the position of the Camel. It is called as Camel Posein English.
Preparatory Poses for Ustrasana are Virasana, Dhanurasana, SetuBandha, Bhujangasana, SuptaVirasana, Salabhasana and Urdhva Mukha Svanasana; and the follow-up Poses are Virasana, Urdhva Dhanurasana, SetuBandha, Sarvangasana, Dhanurasana, Dandasana and Sirsasana.
Ustrasana is a back-bending, intermediate level yoga pose. It helps to open the Heart chakra (Anahata).It increases the flexibility.
STEP BY STEP GUIDE – CAMEL POSE (USTRASANA)
- Start with kneel on the yoga mat.
- Now place the hands on your hips.
- Make sure that your shoulders and knees should be in line.
- Note: Your sole of the feet should be facing the roof.
- Inhale; slowly draw in your tail-bone towards your pubis.
- Note: Imagine like being pulled from the navel.
- At the same time, till the arms are straight, arch the back and slide your palms over the feet.
- Neck should be in a neutral position.
- Note: Do not strain the neck. Then it will cause the injury.
- Hold in this position for few seconds (30 to 60 seconds).
- Breathing should be normal.
- Exit the pose by exhale and slowly come back to the starting pose.
BENEFITS OF CAMEL POSE (USTRASANA)
- Helps to reduce the fat.
- Opens and stretches the hips.
- Opens the chest. Thus increases the oxygen intake.
- Good pose to cure the lower back pain problems.
- Stretches the chest, throat, ankles, abdomen, thighs and groin.
- Helps to cure the constipation
- Stimulates the abdominal organs thus improves the digestion system.
- Strengthens arms and thighs.
- Regulates the mensuration.
- Increases the blood flow to the entire body.
- Good pose for the Respiratory ailments.
- Improves the posture.
- Helps to improve the flexibility in the spine.
DO’S, DONT’S & TIPS FOR CAMEL POSE (USTRASANA)
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Neck injury
- High or low blood pressure
- low back Injury
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.