Ustrasana (pronounced oosh-trahs-anna), also known commonly as Camel Pose, can be very beneficial to both beginning and advanced yogis. Camel Pose is a backbend performed on the knees that stretches the entire front of the body. Yogis who drive or sit in front of a computer all day can counter the neck and back pain that results by performing this pose daily. Ustrasana lengthens the throat, chest, abdomen, groin, quadriceps, hip flexors and ankles. The pose also strengthens the muscles in the back and can help improve one’s posture. Camel Pose helps to improve flexibility in the spine and expands space in the chest and lungs allowing for increased breathing capacity. Ustrasana stimulates the kidneys, energizes the body and can help reduce anxiety and fatigue.
While camel pose has many benefits, it should be avoided if one has high or low blood pressure, suffers from migraines or insomnia, or has recent or chronic injury or inflammation of the neck or low back.
How to perform Ustrasana:
1. Kneel on the floor with the torso upright and the knees hip distance apart. Rotate the thighs inward and press the shins and tops of the feet into the floor. Relax the buttocks.
2. Rest the hands on the back of the pelvis, fingers pointing to the ground.
3. Lean back while the chin is ticked slightly towards the chest. The pose can be achieved in this state or one can move forward to the next instruction.
4. To increase the pose, reach back and hold onto each heel. The palms should rest on the heels with the fingers pointing to the toes and the thumbs holding the outsides of the feet.
5. While in this posture, the thighs should stay perpendicular to the ground and the hips should remain over the knees.
6. Lift through the pelvis and lengthen the lower spine. Turn the arms outward and keep the head in a neutral position or drop the head back as long as there is no strain to or crunching of the neck.
7. Hold the pose for 30-60 seconds.
8. To release from Camel Pose, bring the hands back to the front of the hips, inhale and lift the torso- the head come back to its normal positioning last.
Note: New yogis may not be able to touch their hands to their feet without causing strain to the back and/or neck. To modify this posture, first attempt it by turning the toes under and elevated the heels.
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Sources:
http://www.yogaoutlet.com/guides/how-to-do-camel-pose-in-yoga
