Camel Pose (Ustrasana)
Sanskrit
English
Yoga Pose Type
Health Benefits
Improves: Stress, menstrual pain
Revitalizes: Circulation, digestive system, thyroids, renal system, respiratory system, reproductive system
Stretches: Chest, psoas muscle, core, quadriceps
Strengthens: Concentration, back muscles
Psychological Benefits
What I Like About This Pose
What I like about this pose is that it stretches muscles which you usually don’t use in daily life. We tend to sit in front of our computers for long hours with rounded shoulders, making them stiff. And the chest also gets stiff, affecting respiration. But Camel Pose is quite intense and it provides an instant benefit of expanding your chest.
Camel Pose Step-By-Step
Breathing
Exhale: When bending to the back.
Inhale: When you come back to the starting position.
Tip’s For Beginners
In this pose, focus on your navel. While bending backwards, pull your navel up to protect your back. Besides that, keep your legs together as much as you can because this is also crucial in protecting your back. When you are in the final position, really push your cervical spine to the front to avoid collapsing the posture. I recommend Ustrasana for advanced students, since it requires a lot of back strength.
Props
Chair
Sternum: Pull it up.
Shoulders: Roll them back and pull them down.
Legs: Put them together.
Spine: Keep it straight.
Head: Look up to the ceiling.
Navel: Pull it up.
Legs: Keep them as much as you can together.
Camel Pose Contraindications
Avoid this pose if you have following issues.