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[[File:Ustrasana.jpg|thumb|right|''Ustrasana'']]
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[[File:Ayurwiki-Ustrasana.gif|400px|right|Yoga in a GIF - Utkatasana]] 
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[[File:Ustrasana.png|thumb|right|''Ustrasana'']]
  
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'''Ustrasana''' (Sanskrit: उष्ट्रासन; IAST: Uṣṭrāsana), Ushtrasana, or Camel Pose is an asana.
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'''Ustrasana''' is an intermediate level back-bending yoga posture known to open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion.
  
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== Etymology ==
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==Technique==
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# Kneel on the yoga mat and place your hands on the hips.
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# Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
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# As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
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# Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
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# Do not strain or flex your neck but keep it in a neutral position.
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# Stay in this posture for a couple of breaths.
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# Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.<ref name="Technique"/>
  
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The name comes from the Sanskrit words Ushtra , Uṣṭra) meaning "camel", and Asana (आसन, Āsana) meaning "posture" or "seat".
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==Effects==
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* Reduces fat on thighs
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* Opens up the hips, stretching deep hip flexors
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* Stretches and strengthens the shoulders and back
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* Expands the abdominal region, improving digestion and elimination
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* Improves posture
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* Opens the chest, improving respiration
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* Loosens up the vertebrae
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* Relieves lower back pain
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* Helps to heal and balance the chakras
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* Strengthens thighs and arms<ref name="Effects"/>
  
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== Description ==
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==Related Asanas==
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* [Bhujangasana]]
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* [[Salabhasana]]
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* [[Supta Virasana]]
  
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It is a very deep backward bend performed in a kneeling position. Many people find backbends difficult or challenging, because bending backwards is not an activity with which most are familiar.
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==Special requisites==
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* This asana should not be practiced if you suffer from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.
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* Women should avoid this asana during pregnancy.
  
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After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.
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==Initial practice notes==
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When you are starting off, it can be difficult to reach for your feet with your hands, without causing a strain in your back or neck. You can turn your toes, and elevate your heels. If you still can’t reach for your legs, use a wooden block and place both your hands on them.<ref name="Initial practice notes"/>
  
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A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest the head can be between the knees.
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==References==
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<references>
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<ref name="Technique">[http://www.stylecraze.com/articles/ananda-balasana-benefits/#HowToDoThisAsana "Methodology"]</ref>
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<ref name="Initial practice notes">[http://www.stylecraze.com/articles/ananda-balasana-benefits/#BeginnersTips "Beginers tips"]</ref>
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<ref name="Effects">[http://www.cnyhealingarts.com/2011/01/11/the-health-benefits-of-ustrasana-camel-pose/ "Health benefits"]</ref>
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</references>
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==External Links==
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* [https://www.doyouyoga.com/the-holistic-benefits-of-camel-pose/ Ustrasana on doyouyoga.com]
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* [https://www.rishikulyogshala.org/top-7-health-benefits-of-ustrasana-camel-pose/ Ustrasana on rishikulyogshala.org]
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* [http://www.finessyoga.com/yoga-asanas/ustrasana-camel-pose-steps-precautions-benefits Ustrasana on finessyoga.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Ankles]]
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[[Category:Curative Asanas for - Arthritis of the lower back]]
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[[Category:Curative Asanas for - Arthritis of the dorsal region]]
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[[Category:Curative Asanas for - Arthritis of the shoulder joints]]
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[[Category:Curative Asanas for - Asthma]]
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[[Category:Curative Asanas for - Backache]]
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[[Category:Curative Asanas for - Bronchitis]]
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[[Category:Curative Asanas for - Coccyx]]
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[[Category:Curative Asanas for - Displacement of the spinal discs]]
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[[Category:Curative Asanas for - Hamstring muscles]]
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[[Category:Curative Asanas for - Hunchback]]
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[[Category:Curative Asanas for - Sciatica]]
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[[Category:Curative Asanas for - Tonsillitis]]

Latest revision as of 11:02, 12 September 2018

Yoga in a GIF - Utkatasana
Ustrasana

Ustrasana is an intermediate level back-bending yoga posture known to open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion.

Technique

  1. Kneel on the yoga mat and place your hands on the hips.
  2. Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
  3. As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
  4. Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
  5. Do not strain or flex your neck but keep it in a neutral position.
  6. Stay in this posture for a couple of breaths.
  7. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.[1]

Effects

  • Reduces fat on thighs
  • Opens up the hips, stretching deep hip flexors
  • Stretches and strengthens the shoulders and back
  • Expands the abdominal region, improving digestion and elimination
  • Improves posture
  • Opens the chest, improving respiration
  • Loosens up the vertebrae
  • Relieves lower back pain
  • Helps to heal and balance the chakras
  • Strengthens thighs and arms[2]

Related Asanas

Special requisites

  • This asana should not be practiced if you suffer from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.
  • Women should avoid this asana during pregnancy.

Initial practice notes

When you are starting off, it can be difficult to reach for your feet with your hands, without causing a strain in your back or neck. You can turn your toes, and elevate your heels. If you still can’t reach for your legs, use a wooden block and place both your hands on them.[3]

References

  1. ↑ "Methodology"
  2. ↑ "Health benefits"
  3. ↑ "Beginers tips"

External Links

Retrieved from "https://ayurwiki.org/index.php?title=Ustrasana&oldid=25808"