{"id":9694,"date":"2019-08-20T12:18:15","date_gmt":"2019-08-20T16:18:15","guid":{"rendered":"http:\/\/www.miamiyoga.com\/?p=9694"},"modified":"2019-08-20T12:18:18","modified_gmt":"2019-08-20T16:18:18","slug":"how-to-do-ustrasana-or-camel-pose","status":"publish","type":"post","link":"https:\/\/www.miamiyoga.com\/how-to-do-ustrasana-or-camel-pose\/","title":{"rendered":"How to do Ustrasana\u00a0or Camel Pose"},"content":{"rendered":"\n<p>In Sanskrit, Ustra means &#8220;camel.&#8221; Ustrasana or Camel Pose is an efficient posture for opening the front body.\u00a0Heart-opening poses tones the spine and keeps it youthful and energetic.<\/p>\n<p>Backbends are postures in which you do a backward flexion. Camel pose makes the spine more flexible and helps not to bend the back. By throwing your shoulders back, you slowly learn to stay straight.<\/p>\n<p>The principle of this posture is to facilitate the movement of the breath in the chest. In this position, as you stretch, the intercostal muscles and the whole front of the body is opened, allowing you to experience the sensation of breathing throughout the front of the body. That &#8220;breathing sensation&#8221; refers to the feeling of energy or prana moving throughout the body.<\/p>\n<h1><strong>How to do it?<\/strong><\/h1>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Start sitting on heels.\u00a0Place them hip-width apart, and then tuck your toes.<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Hands resting on toes, elevate hip and hold chin to chest. Keep thighs perpendicular to the ground.<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Then tilt the head back, prudently and gently, given the hard work of the cervicals. Open the torso.<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0With the lower body stable, on an exhale start to come into your backbend, keeping the chest lifted and without crunching the neck or lower back.<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0As you lean back, find your blocks or heels with your hands, or you can do this one side at a time by circling one arm up and behind you.<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Keep your inner thighs engaged, firm the shoulder blades into the back, and stay for a couple of breaths.\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Use your inhalation to help you come back up, then sit on your heels with a neutral spine for a moment.\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Remain in the final position for 10-15 seconds.<\/p>\n<p>\u00a0<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Raise hands from heels and use abdominals to return to starting position. Repeat 3-5 times<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>VARIATIONS<\/strong><\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0You can work on the opening in the chest, lifting your breast bone as you inhale, shoulder blades firm on the back. Keep your hands on the lower back for support and pay attention to keeping length in the lumbar area.<\/p>\n<p>\u00a0<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Try this pose with the front of your body against a wall. Keep pressing the thighs to the wall as you bend backward.<\/p>\n<p>\u00a0<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0If you can easily take hold of your heels, try pointing your toes back instead of tucking them under.<\/p>\n<p>\u00a0<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0If you are a beginner, you can use blocks, so you don&#8217;t have to go so low. Instead of leaning on your heels, you can do it on these supports.<\/p>\n<p>\u00a0<\/p>\n<p><strong>BENEFITS<\/strong><\/p>\n<p>This asana exercises the muscles of the back and stretches the spine, totally flexing the back. It also strengthens the muscles of the thighs and glutes. It is useful for the thyroid and corrects spinal column deviations caused by incorrect postures. It also eliminates constipation and brings several benefits to the digestive system.<\/p>\n<p>\u00a0<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Corrects drooping shoulders<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Strengthens back muscles<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Improves posture<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Cleanses the lungs<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Stimulates the organs of the abdomen and neck<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Improves circulation<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0As a retroflection asana strengthens the back and stretches the entire front of the body, opens the chest and throat.<\/p>\n<p>This is an intense asana, so it is best to do it if you feel good physically and if you do not present any of the following contraindications:<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Back pain or injuries. In that case, consult your doctor to study your case. You can also ask a Yoga instructor if you have one.<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0If your neck hurts.<\/p>\n<p>Camel pose is taught by Fred Busch in his Teacher Training Yoga Instructor Course programs certified by Yoga Alliance for 200 and 500 Hours in Miami and South America. Take a look at this video to see how to make the whole sequence: https:\/\/www.youtube.com\/watch?v=hiwlWcTuHqs<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In Sanskrit, Ustra means &#8220;camel.&#8221; Ustrasana or Camel Pose is an efficient posture for opening the front body.\u00a0Heart-opening poses tones the spine [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9694","post","type-post","status-publish","format-standard","hentry","category-yoga-teacher-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to do Ustrasana\u00a0or Camel Pose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.miamiyoga.com\/how-to-do-ustrasana-or-camel-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to do Ustrasana\u00a0or Camel Pose\" \/>\n<meta property=\"og:description\" content=\"In Sanskrit, Ustra means &#8220;camel.&#8221; 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