Mar

Ushtrasana (Camel Pose)

Camel Pose

Ushtrasana (Camel Pose) is an excellent backbend, particularly for those who wish bring more vitality into their respiratory organs. Ushtra, in Sanskrit, means Camel and this pose is a wonderful backbend, which, when done properly, helps throw open your chest and thoracic spine. Nor can you forget the deep stretch in your hip flexors (psoas), the area at the very top of the thighs. Feeling comfortable in asanas such as the Camel pose, over time, definitely helps bring about a shift in the way you feel about yourself.

Camel Yoga Pose Step-by-Step Instructions

1. To start the pose, go down on your knees, keeping them hip-width. Your thighs should be perpendicular to the floor. Rotate them slightly inward and firm up your buttocks without tightening them. Keeping your outer hips as soft as you can, gently draw your sit bones up into your torso. Now, firmly press your toes and shins into the mat.

2. Next, place both hands behind your pelvis. The base of your palms should be on top of your buttocks, fingers pointing downwards. With the help of your hands, spread your pelvis and stretch it down, all the way to your tail bone. With an inhalation, puff out your chest and draw your shoulder blades back against your ribs.

3. Now bend back against the firmness of your shoulder blades and tail bone and, for a while, keep your head up, chin near your sternum, hands on your pelvis. Then, gently press your thighs back and place your right hand on the right heel. If you cannot touch your heel without tightening your lower back, turn your toes under and raise your heels.

4. Your lower front ribs shouldn’t jut out, in any way. This will only harden your belly and tighten your lower back. Now, gently place your left hand on your left heel then raise your ribs away from your pelvis, to keep your lower spine stretched, as much as possible. Press both palms firmly against your heels, with your palms and fingers.

5. Your neck should be hanging back, and yet, in a relatively neutral position, neither extended nor flexed, nor dropped back. Take care not to strain your neck or tighten your throat.

6. Hold the Camel yoga body pose for 30 – 60 seconds. To exit, inhale and take one hand back to your waist, then the other. Now, inhale and lift your head and body up by pushing your hip points down, toward the mat. Rest in Balasana (Child’s Pose) for a few minutes.