The Camel Pose | Yoga

The Camel Pose is the topic of class today. Ustrasana [ The Camel Pose ] is being published as our regular Yoga Class. Welcome to our new episode of Yoga with Eeman. In this episode, Eeman will show you the process of Came Pose (Ustrasana). Came is a more accessible pose for a lot of yoga students. Full Wheel is undeniably a backbend, but it’s also a lot about arm strength and shoulder flexibility. If you don’t have those things, you can’t get the full benefits of this pose.

The Camel Pose

Camel Pose can help build a sense of confidence and empowerment, improve posture, and counteract the effects of prolonged sitting, such as slouching and kyphosis (abnormal curvature of the spine). It may help relieve back pain.

Additional Camel Pose perks:

• Strengthens your back muscles, the back of your thighs, and buttocks (glutes).
• Stretches your abdomen, chest, shoulders, front of your hips (hip flexors), and front of your thighs (quadriceps).

How to

1. Come to your knees, with your legs hip-width apart. Keep your hips over your knees and squeeze your thighs toward each other.
2. Inhale, engage your lower belly, and reach your tailbone toward your knees, creating space between your lower vertebrae.
3. On another inhalation, lift your sternum and draw your elbows back, toward each other behind you.  Allow your rib cage to expand.
4. Keep your chest raised, your core engaged, your spine long, your chin tucked and your shoulders back as you drop your hands toward your heels.
5. Press the heels of your hands into the heels of your feet, draping the fingers over the soles. Keep lifting through your sternum. (If you don’t have the spinal flexibility for full Ustrasana, avoid reaching for your feet; instead, use blocks placed on the outside of each ankle or keep your hands on your hips with your thumbs on your sacrum.)
6. Now lift your shoulders to allow the trapezius muscles between the shoulder blades to rise up and cushion your cervical spine. Gently allow the head and neck to extend backward.  Gaze at the tip of your nose.
7. Stay in this pose for 30 to 60 seconds. To exit, bring your chin to your chest and your hands to your hips with your thumbs on your sacrum. Engage your lower belly and use your hands to support your lower back as you come slowly back up to your knees.

Beginner tips

• Avoid crunching the lower back: Don’t squeeze the buttocks or pooch the belly out. Make sure the knees are no wider than hip-width apart.
• Ensure that you prep for this pose by warming up your back body and psoas. Practice gentle heart openers first to prevent injury.
• When you’re done with backbending in your sequence, counter with gentle forward bends.

 The Camel Pose Details ঃ

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