Ushtrasana (camel pose)

The camel pose is a popular intermediate backbend that has a strong effect on the chest and upper back, improving posture and giving a stretch to the front side of the body from the thighs to the throat. Ushtra – camel Taking the position 1. Pre-pose vajrasan 2. Stand on the knees and keep the knees and feet separated, toes relaxed. 3. Lean backward slowly and place the hands on the respective heels (place the right hand on the right heel and then left hand on left heel).  Do not strain.  Push the abdomen forward. 4. Keep the thighs vertical and release the head and spine backward.  The weight of the body should be evenly supported by the legs and arms.  5. If possible place the palms on the soles of the feet.  One can also keep the toes erect. The Asana Position In the position the neck is relaxed. The thighs are as vertical as possible and the chest is pushed open, drawing the shoulder blades towards each other. Hands are on the heels or soles of the feet and the feet are flat or toes may be erect. Releasing the Asana Position Slowly transfer the weight away from the hands and back into the torso, thighs and buttocks. Lift one hand off the foot and starting to straighten the body, then lift the other hand, straightening the body so that it is vertical from the knees. Lower the hips down to sit back in vajrasan. Anatomical Focus Chest, back, throat, pelvis, thighs, abdomen Awareness On the stretch from the thighs to the throat Do’s Keep the thighs vertical Open the chest Relax the neck Push the pelvis forward Don’ts Let the pelvis fall back Look forward, straining the neck Keep the knees together but have some distance Benefits Improves digestion and prevents constipation. Stretches the spinal nerves and helps remove tension in the back. Opens the chest and expands the lungs. Improves posture, especially if the shoulders are rounded. Stretches the neck and thyroid. Stretches the abdominal and pelvic region. Helps increase efficiency of female reproductive system and helps balance hormones . Therapeutic Applications constipation indigestion female reproductive problems mild back pain asthma thyroid problems Precautions & Contra-indications Avoid if severe back pain. Avoid if more simple back bends cause pain.Avoid if sciatica. Release the pose slowly and don’t hold too long as it often feels fine when the pose is maintained but can cause discomfort when releasing. Avoid after 6 months of pregnancy or if it causes any kind of discomfort. Duration Hold asana for 20 seconds- 1 minute Variations & Tips Keep hands either in front of the chest or at the lower back if support is needed. Use a small blanket under the knees if there is too much pressure on the knees. If pelvis is falling back then decrease the arch by lifting the heels, making the toes erect. Preparatory Poses Bhujangasan - Cobra Dhaurasan - Bow Naukasan - Boat Chakrasan - Wheel Ardha ushtrasan – Half Camel Tiryak ushtrasan–Diagonal Camel Follow Up Poses Shashankasan Vajrasan yoga mudra Poorna ushtrasan

This entry was posted in Intermediate Yoga Asanas