Explore Your Today’s Yoga Pose And Learn How to Do Ustrasana
Ustrasana a. k. a. Camel Pose is a wonderful backbend for bringing increased vitality to the organs of respiration. It requires us to lift out of the waist, hug the inner thighs, lift the chest, and lean the shoulders back. Once you learn how to do Ustrasana, you can open your heart chakra easily, and feel more kind and compassionate towards others and yourself!
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Let’s Split The Camel Pose
Ustrasana is a Sanskrit word for Camel Pose”. Where Ustra means Camel, Asana means Pose
Level – Intermediate
Style– Hathaway yoga
Duration– 20 to 30 seconds
Stretches-Thighs, chest, neck, and spine
Strengthens-Torso, legs, digestive and respiratory organs
Must-Know Things Before You Do The Ustrasana
Yoga-rules apply for Ustrasana too. It’s best done in the morning with an empty stomach. You don’t want to bloat or have a feeling of discomfort while stretching. Save your power for this deep and powerful back-bend.
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Step By Steps, How To Do Ustrasana
Kneel on the floor with your knees hip-width and thighs perpendicular to the floor.
Rotate your thighs inward slightly, narrow your hip points, and firm but don’t harden your buttocks.
Imagine that you’re drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into the floor.
Place your hands on the upper part of the buttocks to support your torso during the transition.
Inhale and lift your heart by pressing the shoulder blades against your back ribs.
Start leaning back as much you can. Neither straining nor losing balance. Ensuring a firm tail bone and shoulder blades.
Again continue with hands on hips to support and breath.
Next, from your left hand try reaching out to the heels of the same side.
Can you? Well, breath and repeat on the right side.
Slightly bend your neck and then crown too, back so that the chin goes away from the collar bones.
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Tips For Beginners
Ustrasana may feel intimidating in the first few attempts. But by the grace of Yoga, this pose is possible. My greatest fear as a beginner was, “how will I regain my normal position. I may need someone to support to de-camel!” But I had never to :).
The key point is first excelling in other easier poses. Start sitting in Vajrasana and make your knees strong. Practice bridge pose and bow pose more often.
If touching heels seems daunting, crawl your toes under and raise the heels so that the bend become slightly less intense.
Further, it is crucial to always come out of a pose that causes strain and focus your attention on the breath. If your breath is strained, Your body isn’t ready for Ustrasana. But that doesn’t mean you should never try again. Prepare and keep trying, soon you will “crack the code of the Camel Pose”.
Health Benefits Of The Ustrasana
Reduces fat on thighs.
>Opens up the hips along with stretching deep hip flexors.
>Stretches and strengthens the shoulders and back.
>Expands the abdominal region, improving digestion and elimination.
>Opens the chest, improving respiration.
>Loosens up the vertebrae.
>Relieves lower back pain.
>Helps to heal and balance the body chakras.
>Strengthens thighs and arms.
>Improves flexibility, especially in the spine.
>Stimulates endocrine glands.
>Releases tension in the ovaries.
>Stretches the ankles, thighs, groin, abdomen, chest, and throat.
>Tones internal organs of the abdomen, pelvis, and neck.
>Promotes overall health and well-being.
Science Of Ustrasana – The Anatomy
Ustrasana extends the back of the body to stretch the front. The shoulders drop back to link the hands to the soles of the feet, and the knees lever the body up and forward to deepen the pose.
Further, the thighs tend to drift backward in Ustrasana, decreasing the angle between the upper and lower legs. Quadriceps are contracted to extend the knees. This brings the thighs perpendicular to the floor, deepening the backbend (especially when the hands are holding the bottoms of the feet).
Precautions and Contradictions
If you have high blood pressure and severe fatigue, should avoid this pose. In case of any spine-related conditions, consult your doctor first. Also, make sure to maintain the uniform extension throughout the length of the spine rather than bending from one place.
Those with neck injuries and pain should stare at the ceiling and avoid dropping heads back. Place a bolster horizontally on the heels if you find it hard to reach there.
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Follow -up Poses
Winding Up – How To Do Ustrasana
Thanks for reaching with me till here. Now when you know how to do Ustrasana and everything related, its time to give it a try. Don’t go too far too soon. Yoga-novice or an adept yogi since a while, the Camel pose will impose some hurdles for you in the beginning…Follow the things told here and your instincts. Go and conquer one more challenging yoga posture friend!
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