Improve Body Flexibility with the Camel Pose
Yoga has many asanas and techniques to help you enjoy good mental and physical health. There is Forward Bending, Warrior, and Triangle pose among others. But it is the Camel pose that stands out from the rest. Want to know why? The information below has the answer.
Camel Pose – A Brief Introduction
The Camel pose, also known as Ustrasana is an intermediate-level back-bending yoga asana. Daily practise of this yoga asana stretches your front body. It also improves flexibility and mobility.
Do you know that it is one of the 26 poses of the Bikram yoga style? The Camel pose improves your energy levels. The Camel pose helps you experience happiness, joy, and peace from within.
This yoga asana mainly focuses on the muscles of:
- Neck and shoulders
- Chest and back
- Core and hips
- Thighs and knees
Why Do We Call it Camel Pose?
Your body resembles the hump of a camel in the Camel pose. It looks the same as a camel bending its back feet to sit.
Do you want to learn how to practice this yoga asana? Keep reading.
Given below is an in-detail guide to help you practice the Camel pose with ease.
Complete Guide to Camel Pose
First, let us take a look at how you should prepare for this yoga asana.
Preparing for the Camel Pose
- Come on your knees. Spread both knees hip-width apart.
- Keep both feet- and shoulder-width apart.
- Stand straight on your knees.
- Keep both thighs perpendicular to the floor.
Note: An important thing to bear in mind here is to keep your shins flat on the floor. Keep your torso straight and erect. Keep both soles facing up.
Now let us find out how you get into the Camel pose.
Getting Into the Camel Pose
- Inhale. Round your shoulders back.
- Open your chest.
- Place both palms on the lower back or sacrum.
- Keep your fingers pointing downwards.
- Your elbows should be pointing behind.
- Exhale. Push your hips forward.
- Bend your spine backward from the waist. Do it slowly.
- One by one bring your palms to the ankles of your feet.
- Tilt your head back.
- Relax your neck.
- Raise your chest up. Take deep breaths.
Note: Keep both arms straight. Keep both hands on the soles of your feet. Maintain a good stretch on your thighs and core. Press your tailbone forward. Hold this pose for half a minute. Close your eyes if you want.
Now, there is a way through which you can come out of the Ustrasana.
Releasing the Ustrasana
- Inhale. Gently bring your hands on the lower back or sacrum.
- Lift your head and torso up.
- Come into the Child Pose.
- Straighten your legs. Relax.
But, there are some precautions and contradictions for the Camel pose.
Precautions and Contradictions of Camel Pose
- Understand the limitations of your body. Do not overstretch your body as it can lead to an injury.
- Do not practice the Camel pose if there are an injury in your spine, thighs, core, knees, shoulders, or feet.
- Avoid doing the asana if you suffer from High or Low Blood Pressure, Migraine or Insomnia.
- Practice the Ustrasana slowly and gently. Do not rush into this yoga pose.
Are you practising the Camel pose for the first time? Don’t worry! Yoga experts have got you covered.
Beginner Tips for Ustrasana
- Keep the upper surface of your foot flat on the floor/yoga mat. This helps relax your feet and gain height to keep your hands on your ankles.
- Keep a folded blanket under your knees to get a bit comfortable.
- Keep yoga blocks under your hands and next to your feet.
- Practice the Camel pose in front of a wall. Use the wall to support your thighs and knees. Doing this helps you maintain the right body posture.
Do you know how the Ustrasana works its magic?
Here’s How the Camel Pose Works?
- Daily practice of Ustrasana stretches and tones the muscles in your front body.
- When you bend, it gives the muscles in your core and thighs a good stretch. Later this stretch also benefits the muscles of your back. Keeping your shins flat on the floor stretches the muscles of your knees, ankles, and feet.
- Expanding your chest forward stretches the muscles of your chest region. Tilting your head stretches the muscles of your neck.
- Since it does so much there must be some major benefits of the Camel pose.
Benefits of Camel Pose
- Massages all the core muscles and abdominal organs including the liver and kidneys.
- Stretches the muscles of your back, knees, hips, thighs, and core. It improves the flexibility and strength of these muscles.
- Tones the muscles of your shoulders. It gives them strength and flexibility.
- Opens the chest region and tones the muscles of your chest. This improves the functioning of your respiratory system.
The Camel pose is an excellent yoga asana to strengthen and tone your front body. You should join a certified yoga school to learn this yoga pose from experienced yoga teachers.