[[File:Ustrasana.png|thumb|right|''Ustrasana'']]
'''Ustrasana''' is an intermediate level back-bending yoga posture known to open Anahata (Sanskrit: उष्ट्रासन; IAST: UṣṭrāsanaHeart chakra), Ushtrasana, or Camel Pose is an asana. This yoga posture adds flexibility and strength to the body and also helps in improving digestion.
== Etymology Technique==# Kneel on the yoga mat and place your hands on the hips.# Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.# As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.# Simultaneously, arch your back and slide your palms over your feet till the arms are straight.# Do not strain or flex your neck but keep it in a neutral position.# Stay in this posture for a couple of breaths.# 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"/>
The name comes from the Sanskrit words Ushtra , Uṣṭra) meaning "camel", and Asana (आसन, Āsana) meaning "posture" or "seat".==Technique in pictures/animation==
== Description ==
It is a very ==Effects==* Reduces fat on thighs* Opens up the hips, stretching deep backward bend performed in a kneeling position. Many people find backbends difficult or challenginghip flexors* Stretches and strengthens the shoulders and back* Expands the abdominal region, improving digestion and elimination* Improves posture* Opens the chest, because bending backwards is not an activity with which most are familiar.improving respiration* Loosens up the vertebrae* Relieves lower back pain* Helps to heal and balance the chakras* Strengthens thighs and arms<ref name="Effects"/>
After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.==Related Asanas==* [Bhujangasana]]* [[Salabhasana]]* [[Supta Virasana]]
A deeper stretch can ==Special requisites==* This asana should not be achieved by separating practiced if you suffer from a hernia, high or low blood pressure, pain in the knees slightly wider at the outsetlower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.* Women should avoid this asana during pregnancy. The "full expression" of camel varies widely between practitioners ==Initial practice notes==When you are starting off, with some finding it quite can be difficult to progress beyond 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 slight backward lean; at its deepest wooden block and place both your hands on them.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[http://www.stylecraze.com/articles/ananda-balasana-benefits/#HowToDoThisAsana "Methodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/ananda-balasana-benefits/#BeginnersTips "Beginers tips"]</ref> <ref name="Effects">[http://www.cnyhealingarts.com/2011/01/11/the head can be between -health-benefits-of-ustrasana-camel-pose/ "Health benefits"]</ref> </references> ==External Links==* [https://www.doyouyoga.com/the knees-holistic-benefits-of-camel-pose/ Ustrasana on doyouyoga.com]* [https://www.rishikulyogshala.org/top-7-health-benefits-of-ustrasana-camel-pose/ Ustrasana on rishikulyogshala.org]* [http://www.finessyoga.com/yoga-asanas/ustrasana-camel-pose-steps-precautions-benefits Ustrasana on finessyoga.com]
[[Category:Yoga]]
