Camel pose, also known as Ustrasana, is done on the knees. It is an exercise of bending backward while stretching your entire front body. It is usually tried as training for extensive back-bends.
Camel pose is an important posture to stretch while performing several other yoga forms. It is one of the Bikram yoga poses performed around the world.
Ustrasana is a Sanskrit word which means Camel pose in English. Those who suffer from neck and back ache should perform this pose every day. These pain are usually caused because of driving or sitting in front of the laptop for a long period of time.
Health Benefits of Camel Pose
Camel pose is not only energizing but also spiritually moving yoga pose. It is important to understand your body’s need throughout the posture. In case you lack breath while doing this pose or becomes painful, take some rest. You need to calm your thoughts in order to stay aware your breath a situation. Just like the camel, this pose can take you on a trip to unknown and interesting parts of your body. Follow the steps gently, be cautious about the situation and let your body get flexible and wide.
Camel pose will mainly make you stretch your body parts like chest, belly, and quadriceps. It will also strengthen your hip flexors. This pose enhances your stance and boosts spinal stretching ability. It strengthens the back muscles, improves digestion and relieves respiratory problems. This pose will boost your breathing ability by making space in between your chest and lungs. It also stimulates the kidneys. It will energize your body and mind while reducing stress and fatigue. This pose is known as heart opener. It will stimulate your 4th and 5th chakras, which are situated at the heart and throat areas.
Most people have these chakras closed because of lowered chins, bad stance and slouching. Thus, performing camel pose can make you an emotional, if you lack emotion. You will able to trust people and love freely. However, it vital to control your thoughts and anger while performing any yoga pose. You should not get emotional as it will make your body stiff and result in injury.
People who are suffering from the following should not do camel pose:
- Low back or neck injury
- High/low blood pressure
- Sleeping issues
You should always know your limits while practicing any pose. You should regularly ask your doctor prior to performing it if you have any medical problem.
Camel pose is an amazing way to make spine more flexible. But, it is significant to understand the proper way to do it avoiding wound and pain. You should never push yourself to do a pose when your body is paining while doing so. Perform the steps of this pose in which your body is helping you gain flexibility and strength. Within weeks, you will be able to go deeper safely.
You should kneel upright. Move your thighs inward. Keep your knees hip-space aside. Avoid lowering your buttocks. Let the top of your feet get pressed on the ground.
Take your hands on the backside of the pelvis. Let the fingers point towards the ground. Extend the tailbone downward towards the ground.
Broaden the backside of your pelvis. Lean backward. Keep your chin a bit closer to your chest.
For the first timers, keep your hands on your back pelvis, if you feel uncomfortable. However, if you can, then reach your back.
Try to grab both of your heels with your palms. Your thumbs should be outside of both the foot and your fingers should point towards your toes.
Your thighs should be upright to the ground. Rest your hips on your knees. In case it is hard to hold your heels without getting pain in your low back, then push your toes to raise your heels.
Raise from your pelvis. Spin your arms outside without press your shoulder blades. Your face should be in neutral point. You can alternatively drop it back without hurting your neck.
Stay in this position for at least 30 seconds as a beginner. While releasing, slowly bring back your hands to front hips.
Raise your torso by putting your hips down on the ground. Finally, move your head up. Then, you can relax in Corpse pose.
Make these simple modifications to get a working variation of this pose for you:
- In case it is hard for you to grab your feet with your hands, then push your toes to raise your heels.
- To get a stronger test, press your thighs, calves, and inward feet together all through the stance.
- To receive a stronger opening in the trunk, shoulders, and arms, cross your lower arms and grab hold of the opposite lower legs.
When done properly, this pose can benefit your entire body.
Remember the following when performing this pose:
- When performing back-bends, it is important to make space in your vertebrae. Be cautious, avoid crumbling or crunching into the pose.
- Your pelvis should be stable while lengthening the sternum up.
- You should follow the steps slowly. Avoid going deeper when your body starts paining.
- Slowly move your tailbone in the front while pushing backward your thighs front side.
- This act will neutralize your pelvis as you raise by lengthening your spine. You don’t have to compress your spine while leaning back.
- To understand the situation of your hips, thighs, and bone, perform it in front of a wall.
- While kneeling down, your thighs should be touching the wall. You should push your pubic bone against it.
- While starting back-bend, try leaning back as much as you really can. Don’t force yourself. You should press your thighs towards the wall while doing so.
- Your thighs should move away from the wall while trying to hold your heels. It is even significant than touching heels, to rest your hips on your knees.
- Be cautious. Avoid bringing your head so much backward that your neck starts to pain. You should always try to keep your neck secure while practicing this pose.