Health Benefits of Camel Pose – Ustrasana, Steps to perform Camel Pose

Camel Pose – Ustrasana

Camel Pose is the posture that most people experience intense bodily reactions such as fear/anxiety, dizziness or nausea. The Sanskrit name Ustrasana is a combination of ‘ustra’ (ustra meaning camel) and ‘asana’ (meaning Posture). The benefits of this posture are enormous and just being present and conscious of these intense feelings is half the battle. It’s all about relaxing in the posture and letting yourself open up to all these natural feelings, just be there, and move through you! This yogasana is one another yogasana from a series of bending and stretching yoga poses. It includes backward bend of the body while in sitting position. It is an advanced yogasana which has several health benefits.

Camel Pose Steps– Ustrasana Steps

How do you do a Camel Pose for beginners?

1. Come to your knees and sit back on your heels. Place your palms together in front of your heart, thumbs pressed softly on your chest enough to feel your heartbeat. Engage your core, elongate your spine, lift your chest and relax your shoulders. Direct focus on your breath. Inhale deeply and pause, then exhale slowly and pause before repeating. Breathe consciously like this 10 times.
2. Rest on your knees and shins, bringing your hips over your knees. Make sure your knees and toes are a hips’ width apart. Place your palms on your lower back with fingers pointing up. Gently draw your sacrum down, sucking in your abdomen to support the lower back. Keep your chin in toward your chest and gradually lean back, actively pressing your hips forward. Hug your shoulder blades toward each other. This will organically lift your chest and relax your shoulders, releasing pressure off the neck. Don’t let your mind wander; train your attention to be focused on your breath and body.
3. Stay where you are, or reach for your heels with your hands. You may prefer tucking your toes to reach the heels easier or keep the top of your feet pressing the floor. If it’s comfortable for your neck, relax your head back. Hold for four to eight breaths, from 30 seconds to a minute.
4. To come out of the pose, release your hands one at a time and place on your lower back. Slowly lift up from your sternum using your thigh muscles, head and shoulders coming up last. Sit on your heels. Rest in a child’s pose for 10 breaths.

Camel Pose Benefits – Ustrasana Benefits

Ustrasana is sometimes referred to as Camel Pose, is a yoga posture that can provide numerous physical as well as mental advantages. Here are some most important benefits of Ustrasana

Physical Benefits – Camel Pose Benefits:

1. Enhances Flexibility It stretches your body’s front, which includes the abdomen, chest, and thighs, improving the flexibility of the entire body.
2. Strengthens the back Strengthens and engages the muscles in the back, improving posture and the health of your spine.
3. Allows you to open to the Chest and Shoulders: It helps counteract the negative effects of slouching or sitting for long periods of time, encouraging more efficient breath and lung function.
4. stimulates the Digestive System: Stretches abdominal muscles that can help the digestion process and enhance health in the gut.
5. Reduces Back Pain by stretching out the back and enhancing posture, it will ease minor back pain.
6. Tones the hips and thighs It works the hip flexors and thighs which help to tone and strengthen these areas.

Mental and Emotional Benefits of Camel Pose:

1. Reduces anxiety and stress It opens your heart chakra believed to relieve emotional tension and create a sense of peace and relaxation.
2. Enhances Energy Levels The deep stretch and chest opening are a great way to energize the mind and body while fighting fatigue.
3. Improves Focus and Clarity Enhances meditation and focus, and helps to eliminate mental clutter.

Precautions Camel Pose Asana:

• Avoid this pose if suffer from neck or back injuries.
• You should practice under the guidance of a trained instructor, especially if not experienced in yoga.
• Get warm before you attempt Ustrasana to avoid injuries or strains.

Integrating Ustrasana in your yoga practice will result in more flexibility in your body, a peaceful mind, and general well-being.

Camel Pose modification and alignment Video – How to Do Camel Pose for beginners

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