Camel Pose – Ustrasana

Summary of the Pose

Camel Pose, also known as Ustrasana, is a lovely backbend that needs patience and technique. This is a terrific pose for using your breath to gauge how deep you should go. Listen and back off if you detect your breathing becoming shallow 

and choppy.

STEPS

Step 1 
Begin on your knees, with your shins on the ground. Feet, ankles, shins, knees, and thighs are spaced hip-width apart. The toes point directly back.

Step 2
Depending on your flexibility, keep the tops of your feet on the ground or tuck all ten toes.

Step 3
Place a hand on your lower back. Fingers can be pointed up towards the sky or down at the ground, whatever is more comfortable for you.

Step 4
Draw the navel in and up towards the spine to lengthen the tailbone and engage the core softly.

Step 5
Begin slowly and mindfully bending your torso backward while shining your heart towards the heavens. 

Step 6 
Bring your hips and upper thighs up to the front of the room. Check that you are not clutching your glutes.

Step 7 
If this is comfortable for you and you want to go further, raise your hands to your heels, fingers facing back.

Step 8 
Your gaze can be up to the sky or towards the rear of the room; just make sure you're not crunching your neck and do what seems most natural to you. Some believe that keeping the neck straight is the safest option.

Step 9 
Pay attention to your breathing; it should be slow, and if it isn't, back off a little.

Step 10
After 5 or more deep breaths, place your hands back on your hips.

 

Recommendations for Newcomers

• Begin with your hands pressing against your lower back for beginners. This will help to stabilize your spine. You may broaden your chest and elevate your heart to the sky by using the leverage provided by your arms.
• When your body is ready, you will eventually work your hands to your heals. Use caution and pay attention to your body. There is a propensity for it to dump into the lower spine, which could result in harm. Maintain the opening and backbend in the upper spine, as well as the stretch across the front of the chest.
• Hand Position 2: If your hands cannot comfortably contact your heals, consider tucking your toes to lift your heals. You might also try placing two tall blocks on the outsides of your heels and dropping your hands onto the blocks.

Modifications, Props, and Suggestions

• You may put a lengthy block between your thighs (also highly recommended for Beginners). Continue squeezing into the block and rolling it to the rear of the room. This will assist in keeping your legs engaged, thereby protecting and supporting your back.
• This stance can also be tried against a wall. Face the wall and squeeze your thighs up against it.

BENEFITS

• Stretches the chest, abdomen, quads, and hip flexors.
• Improves spinal flexibility
• Improves digestion
• Energize both the body and the mind

CONTRAINDICATIONS

• High or low blood pressure, sleeplessness, or migraine are all possible symptoms.
• Injury to the lower back or neck