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Ushtrasana

     In Sanskrit, Ustra means "camel" and Asana means "pose" or "seat." This Asana translates to Camel Pose. This practice is one of the thirty two Asanas described in the Gheranda Samhita as being helpful for humanity. This Asana provides a natural to help improve the posture while straightening the spine.

Practice


  • Inhale lifting up on the knees with the knees inline with the hips and the ankles inline with the knees.

  • Exhale while leaning backwards.

  • Inhale bringing the right hand to the right heel or the sole of the right foot.

  • Exhale.

  • Inhale bringing the left hand to the left heel or the sole of the left foot.

  • Inhale.

  • Exhale pushing the hips forward while keeping the thighs vertical, extend the head back while arching the back as far as comfortable for you.

  • Allow the body to relax while the legs and arms support the weight of the body.

  • Inhale the head in line with the shoulders.

  • Exhale pushing off one heel or foot, bringing the torso to center in line with the hips.

Ushtrasana
Duration

  • Beginners should hold this Asana for a few seconds, building up to 30 seconds to 1 minute.

  • Over time build up to 3 minutes.

  • Practice up to 3 rounds as a dynamic practice.



    • Note

  • Try to relax as much as possible while holding the Asana.

  • The arms should anchor the shoulders to maintain the arch in the back.

  • The weight of the body should be supported by the knees.

  • Relax the neck without strain.

  • There is no reason to breath deeply because the chest is stretched out allowing for a complete inhale.



    • Sequence

  • This Asana is practice before or after a Forward Folding Asana.



    • Awareness

  • While practicing bring your awareness to Svadhisthana Chakra or Vishuddhi Chakra.


    • Precautions with Ushtrasana

  • Persons with severe back ailments such as lumbago should not attempt this Asana without expert guidance of an experienced Yoga teacher.

  • Suffers from an enlarged thyroid should also use caution with this Asana.



    • Benefits of Ushtrasana

  • Elongates the muscles of the whole chest and abdomen, at the same time massaging the internal organs.

  • Useful for alleviating various abdominal ailments associated with the kidneys, pancreas, intestines, liver, etc.

  • Expands the rib cage and makes the muscles more flexibility.

  • As a result deeper breathing can be achieved.

  • Helps to correct rounded shoulders and back.

  • Massages the nerves and organs in this region of the body.

  • Thyroid gland is regulated.

  • Those people who suffer from back ache, neck ache or general stiffness in the spine will gain relief through regular practice of this Asana.

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