Ushtrasana (Camel Pose)
In Sanskrit “Ushtra” means “camel”, “Asana” means “pose.” The English name of this asana is “Camel Pose”.
Position : Sitting
Type : Backward bend
Spiritual Awareness : Sahasrar, Anahat, Vishuddhi
Physical Awareness : Throat, thighs, belly, chest, spine, shoulders, neck.
Dosha Suitability : Kapha
Introducery Asanas : Bhujangasana, Danurasana, Salabhasana, Setu Bandha, Supta Virasana
- From Vajrasana come into kneeling position with your knees together and thighs perpendicular to the floor. Press your shines and the tops of your feet firmly into floor.
- Inhale and raise your right arm straight up next to your head. Exhale and lean slightly back, engaging your core muscles , reach with your right hand to your right heel; then repeat action with your left side. Press your palms firmly against your soles or heels with the bases of the palms on the palms on the heels and the fingers pointing toward the toes.
- Push the hips forward, keeping the thighs vertical bend spine backward, and open the chest as much as comfortable. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. Be careful not to strain your neck and harden your throat. The weight of your body should be evenly supported by the legs and arms. Eyes are closed, breathing is normal.
- Stay in this pose anywhere from 30 seconds to a minute. To exit, inhale, slowly release the hands from the heels one at a time, slightly lift the head, and then lift your torso by leading with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Exhale.
Followup Asanas: Dandasana, Dhanurasana, Sarvangasana, Setu Bandha, Sirsasana, Urdhva Dhanurasana, Virasana.
Spotlight effects: Throat, thighs, belly, chest, spine, shoulders, neck.
- This asana stretches the upper and lower thigh and knees.
- It limbers the entire spine and pelvis. It opens up the chest allowing for deeper breathing.
- Stretches the entire front of the body, ankles, thighs, groins, abdomen, chest and throat.
- Stretches the deep hip flexors.
- Strengthens the back muscles.
- Improves posture.
- Stimulates the digestion and reproductive systems.
- Helps in respiratory ailments.
- Mild backache.
- Reduces anxiety.
- Menstrual discomfort.
- Regulates thyroid gland.
Precautions and Contraindications:
- High or low blood pressure
- Serious low back, hernia, knees, shoulder or neck injury.