Posts Tagged ‘Ustrasana’

How to Do Camel Pose, Ustrasana

Sunday, August 1st, 2010

500 hour hatha yoga certificationBy Naval Langa

This posture is known as Camel Pose. It has several benefits. If we do it regularly, it helps in curing many diseases. It is not very difficult yoga posture. The yoga posture of Bow Pose is similar to this pose. But that is done by positioning our body differently. Here the step by step instructions are given.

How to Do Camel Pose

Adjust the yoga mat on the floor. Sit in kneeling position. If you feel pain or have a problem in your knees, you can take help of some padding.

Raise your heaps positioned over your knees. Keep the shoulders straight over your hips.

Put your palms touching your hips. Fingers should be facing the floor.

Your upper body would look like a circle. From this stage, start pushing your hips forward so that they come straight up on the knees.

Now put your palms on your paws. Imagine here that there is a string tied with your waist that pulls you towards the sky.

Finally allow your head to come backside, opening the throat. Now the whole body would look like a camel and the pose would be ‘camel pose’.

Precautions

If you are a beginner, you should not remain for more time in this posture.

For a beginner, a stay of twenty seconds would be a sufficient exercise.

While doing camel pose, someone may be feeling like nausea. But it normally happens while doing such postures. You should find yourself comfortable after a while.

The women who are pregnant should avoid doing this posture. If they wish, they should do it after consulting a physician. Pregnant woman must do camel pose in the presence of a trained teacher only.

If you do not feel tired, you can repeat doing this pose as many times you wish.

Benefits of Doing Ustrasana:

While we do camel posture, almost all the muscles of our body are stretched. This pose provides adequate exercise to whole of our body. So it is a comprehensive exercise.

If this pose is done as shown in the above passage, it would provide good exercise to many limbs, including the chest, abdomen, and quadriceps. In short the front side of our body gets fully involved.

If we do this posture regularly for a specific period, it would improve the flexibility of our spinal cord.

Those persons who suffer from backache would be benefitted very much. After doing camel pose for a week, they would feel some relief in the pain.

For reading more interesting articles about yoga postures with beautiful images, visit these links.

Back Bend Yoga Postures

Forward Bend Yoga Poses

I write short stories and articles about painting, drawing and yoga.

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Yoga Central – Camel Pose

Tuesday, March 30th, 2010

By Mercedes Aspland

This is the second article in our yoga central series and today we will be looking at a pose known as camel pose or Ustrasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

Although the name may make you feel this will be a simple pose to carry out, it may not be the case if you spend most of your day sitting so take it slowly at first. Below we have put together step by step instructions on how to carry out this pose successfully:

1. Begin the pose by kneeling on the floor with the thighs straight up and the knees hip width apart. Turn your thighs in slightly and narrow your hips. Firm but do not harden your bottom and imagine you are pulling your sitting bones up into your body. Firm your shins and the top of your feet against the floor.

2. Place your hands on your bottom with the base of the palms at the top of the bottom and the fingers facing down to the floor. Press the tail forward but make sure your pelvis does not push out. To help stop this from happening press your thighs back. As you inhale lift your heart by pressing the shoulder blades against the back.

3. Lean back against the tail bone and shoulder blades leaving your head so that your chin is near your chest. If you are new to this pose then this is probably where you should stay. Alternatively you can lower your hands to your feet. If you need to your can lower one hand, slightly twisting your body and then when you come back to a straight position you can lower the other hand. If this action causes your back to compress then you should lift your heels by turning your toes under.

4. Make sure your lower ribs aren’t sticking out as this can cause the belly to harden and the back to compress. Lift the front ribs up from the pelvis and then lift the back ribs away from the pelvis to lengthen the lower back. Press your hands against the soles of your feet with the base of the palms on the heels of the feet and the fingers pointing towards the toes. Turn the arms so the elbows face forward by squeezing the shoulder blades. You can leave your head in a neutral position or drop it back but be careful not to strain the neck.

5. Stay in this pose for 30-60 seconds. To come out put your hands on the front of your pelvis and roll up leading with your heart. Push back into child pose and rest for a short while.

Tips and Precautions

You should not practise this pose if you suffer from either high or low blood pressure. In addition you should avoid this pose if your suffer from migraines or insomnia or if you have any injuries to your neck or back.

Many beginners to this pose can find it difficult to get their hands on their feet without straining their back. There are a number of things you can do to help. Firstly try raising your heels but if this is still no good you can try resting to blocks at their highest just outside your feet and leaning back on them. If you find this difficult then you can use a chair. Place the chair over the shins and rest the seat against the bottom and lean back on the chair.

Benefits and Focus

The pose will help to stretch out the front of the body, the ankles, thighs and groins as well as strengthening the lower back. It can help to improve posture as well as stimulating the organs in the abdomen and neck. Therapeutically this pose can help with a number of respiratory ailments as well as mild backache, fatigue, anxiety and menstrual cramps.