What Is Ustrasana And How To Do It (Camel Pose "Ustrasana" Yoga)

Introduction   

Ustrasana, Ustrasana or Camel Pose is an asana. Sanskrit: Ustrasana; Ustra - Camel, Asana - Mudra

Ustra means camel in Sanskrit, and this posture is similar to that of a camel. It is known to open the heart chakra and increase strength and flexibility. This asana is also commonly known as Ustrasana.

It must be practiced in the morning along with other yoga asanas. But if you can't manage the time for a morning workout, then an evening yoga routine will work wonders for you too.

The Kundalini stream of yoga believes that this asana can open and awaken the heart chakra.

This asana should be practiced when your stomach and intestine are empty. Make sure you have your meal at least four to six hours before your exercise.

 

How to do Ustrasana

When you're starting out, it can be difficult for your feet to reach with your hands, without causing strain on your back or neck. You can bend your toes, and elevate your heels. If you still can't reach for your feet, use blocks of wood and place both of your hands on them.

Make sure that you do not hold this pose for more than 20 seconds (if you are a beginner) when you are starting out.  

1. Stand on your knees and keep the body and hips straight. If they're sensitive, add padding (fold your blanket or fold your mat so it's double the thickness).
2. Pull your hands over your body until your palms reach the sides of your rib cage. 
3. Rest your thumb behind the ribs as the other four fingers wrap around the sides and fronts of the rib cage and point with the elbows. With this grip, use your hands to lift the rib cage up so that you begin to open your chest up toward the ceiling.
4. Maintain your chest position as you bring your hands back one at a time to catch your heels. If you need a little more height, stash your toes. Otherwise, the tops of the feet may lie flat on the floor.
5. Bring your hips forward so that they rest on your knees.
6. If it feels good, let your head back, opening your throat. If that doesn't work for your neck, you can keep the chin up instead.
7. Drop your chin while bringing your chest and hands up to your hips. Keep your abs firm and support your lower back with your hands as you slowly lower your body to a straight knee position.

1. Benefits of Ustrasana (Camel Pose)

   1. This asana is a wonderful stretch. It works towards opening up the front of your body as well as your pectoral muscles and hip flexors. 
   2. It also tones the limbs, thighs, chest and abdomen. So, basically, the entire frontal region and the sides of our body get involved in this asana.
   3. This asana helps in improving digestion as it massages the internal organs.
   4. It opens the chest and frontal parts of the torso.
   5. It strengthens the back and shoulders.
   6. It helps in reducing pain in the lower back.
   7. It makes the spine more flexible and also helps in improving your posture.
   8. It relieves the discomfort of menstruation.
   9. It slowly, but surely, acts on the circulatory, respiratory, lymphatic, skeletal, endocrine and digestive systems in the body. 
   10. Whether you are suffering from diabetes, asthma, thyroid, parathyroid, spondylitis or bronchitis, this asana works as a therapy on all of them. 
   11. Doctors also recommend this asana to people who are obese or have problems with the kidneys or reproductive system. 
   12. It is also said to cure colitis, constipation and indigestion.

   Precautions

   1. It is best to practice this asana under the supervision of a yoga instructor. 
   2. It is best to avoid this asana if you have a back or neck injury, or if you suffer from low or high blood pressure.
   3. People who are suffering from insomnia or migraine should avoid this asana.

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