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| Ustrasana / Camel Pose |
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Overview
Some yoga poses look like their name. For example, Bhujangasana (Cobra),
well you look and sometimes feel like a cobra. So what’s with The Camel?
Instead of thinking about the physical appearance of a camel, consider
both a physiological ability and a metaphor. The camel stores water so
they are able to access this vital source of life-giving energy at any
time. In addition to the translation “camel”, ustra has also been
translated as “that which releases knowledge when there is a quest for
it”. Of course we all have a powerful storehouse of knowledge and
intuition which we can tap into to address any issues that face us. This
is one important role that Ustrasana can play, allowing us to open up for
that which is already inside.
Preparation and Pose Tips
Camel is a pose that should be done after your body has warmed up
sufficiently as it provides a rather deep backbend. Sit on your knees,
which are hips distance apart. Now push yourself upward so your thighs,
back and head create a right angle to your lower legs. Bring your hands to
your lower back with finger tips pointing down and elbows moving towards
each other. Now press your pelvis forward and lengthen through the spine.
Draw your shoulder blades onto your back and slowly let your head tilt
backwards. On an inhale, drop your right arm back to rest on the right
heel. Repeat with your left arm, resting it on the left heel. If you are
having trouble reaching your feet you can place a yoga block in an upright
position beside each foot and place your hand on that. Lift through your
chest, lengthen through the thoracic spine and let your head move back
only to a comfortable position.
Benefits
Ustrasana helps with digestion. It improves flexibility of your spine and
opens your throat as it strengthens your neck muscles and increases blood
flow to your brain. This can also be good fro asthma and similar
respiratory issues. While it may not seem obvious you are also
strengthening both your abdomen and rectal muscles. A side benefit here is
that it helps your sphincter muscle close, which can prevent hemorrhoids
as it maintains bowel moisture. Who can argue with that?
Advanced or Partner
Some schools of yoga believe that you shouldn’t really be doing a full
camel pose until you are comfortable moving your head back to the point
where you can see the wall behind you. That’s not particularly easy for
beginners. However, as you do the pose more often you will be able to
increase both the backbend and the neck opening aspects of Camel.
Chakra
Ustrasana is a third chakra pose.
Precautions
If you have any type of neck problem or spinal injury you will want to
maintain an upright position on your head and avoid using your head in the
back bend.
Timing
Camel is good for a five to eight breath count.
Recovery and Counterpose
To come out of Camel draw your chin forward to chest and slowly straighten
your spine as you roll your head and upper body forward. Your arms can
float up as you straighten. Because of the back bend, you can counterpose
with Balasana (child’s pose) or by rolling into a ball and bringing your
knees toward your chest.
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