Our favorite backbend is the Camel because it works so many different regions of the body and is really versatile. In addition to stretching the whole front body, this exercise also strengthens the core from both the front and rear. In the case of those who have sensitive wrists and shoulders, it is a good alternative to Wheel Pose (Urdhva Dhanurasana). The Camel system may be adapted to suit your needs, including the use of props for additional support. Asana exploration is all about finding the right poses for you and your practice.
The Benefits of The Camel Pose
There are a few practical advantages to practicing camel position, such as better spinal flexibility as well as posture and emotional release, despite the fact that it is physically and emotionally tough to perfect.
A sedentary lifestyle or a slouched posture may be countered by bending the spine backward in camel position, which increases flexibility and improves the back muscles.
Practicing the camel posture may help you become more comfortable bending backward, which could also lead to more challenging backbends in other yoga positions.
How To Effectively Perform The Ustrasana
- Lie down flat on the back with the legs bent and your pelvis placed over your knees. Your thighs need to be parallel to one another. A Yoga Pad beneath your knees makes this posture a lot more pleasant!
- It is also possible to arch your toes under and touch the soles of your feet to the mat. It is simpler to reach the heels by tucking the toes under. Press down through your feet and knees in any direction.
- You may accomplish this by huddling the shoulder blades together in front of your spine and moving the shoulders all the way up to the ears. Hands on your hips or pointing fingers down, hold this position for many seconds.
- Take a deep breath in and then arch the back to elevate your chest to the ceiling, directing your attention to the rear of the room.
- It is important to keep the head from dangling too low. Instead, maintain a slight tightness in your neck to keep your head at shoulder height. The chin may either point towards the ceiling or be tucked in if that is more convenient for you.
- One at a time, take your hands back to your heels. A block on each side of your knees (at any height) is a decent option if you can’t reach the heels with your toes curled under. You may also place your hands on your sacroiliac joint or lower back for further support.
- It’s important that you maintain this connection with your heels or the blocks so that you may bring your shoulders down towards your spine.
- Push your thighs forward with your buttocks to keep your pelvis above your knees.
- Hold on to the pose for a few breaths before releasing your hands and lowering your butt to the ground. If you’d want to practice the pose a few more times, you may do it in a Half Camel.
Three Ways to Modify the Camel Pose
Consider altering the posture, depending on your body and flexibility, since the camel is indeed a deep backbend:
- Toes tucked in. When you tuck your toes below yourself, you raise the height of your heels, making it more accessible. The soles of your feet will benefit greatly from this change as well.
- Staying on your back, keep your hands on it. Put your hands on your lower back if you find it difficult to bring your hands to your heels.
- Blocks are a great way to organize information. Arrange yoga blocks beside your feet at their greatest height to give you a bit more lift than burying your toes in the ground. Our comprehensive guide to yoga props has everything you need to know.
Avoid Injuries While Performing The Camel Pose
As with any physical activity, proper form, as well as technique, are critical to the safety and efficacy of yoga. Consult your doctor before beginning a yoga practice if you have a history of health issues. Based on your unique demands, yoga postures may be changed.
FAQs About Ustrasana
Taking a Camel Pose stretches your abdominals, chest, shoulders, hip flexors, and the front of your thighs in a gentle but effective manner (quadriceps). It also aids in the development of lean muscular mass in the back, hamstrings, and buttocks (glutes).
Do not engage in this posture if you have high blood pressure or significant exhaustion. Avoid bending your back if you already have any spine-related disorders, and instead, keep your spine straight. Injured and pained necks need to gaze up at the ceiling and avoid hunching their shoulders.
Camel posture is tough for most yogis, even those who are more experienced…. As a result, the whole front part of our bodies, as well as the chakra connected with our emotions, are opened up in the camel stance.
For around 30 to 60 seconds, hold on to this position. Drop your chin to your chest, and place your hands on your hips resting your thumbs on your sacrum, as you depart the trance. Activate your lower abdomen and use your hands to stabilize your lower back as you gently return to your knees.
In yoga, the camel posture is excellent for strengthening the lower back muscles following minimally invasive spine surgeries. Strengthening the muscles in the lower back may also help to avoid recurrences of low back pain. Taking the Camel stance emphasizes the lower back’s natural curvature, while also stretching the front of the body.
Are you trying to relieve back pain or strengthen your back in general? The Ustrasana or the Camel pose can be highly beneficial. Simply follow the instructions given above and easily perform your favorite yoga pose without any hassles. So, for more updates about other yoga poses and thier benefits, keep reading Seema.