ASANA: KLEEE ASANE:

Camel Pose | Ustrasana

USTRASANA (Camel Pose)
Kneel with toes pointed and blocks
places outside of ankles
Bring hands together at the heart
Inhale lift heart and lean back keeping
thighs perpendicular to floor and
pressing pubic bone forward
Bring hands onto blocks or onto heels
Hold 5-10 breaths and release
Therapeutics: Opens front body and
stretches quadriceps, psoas and chest.
Preparation: Dhanurasana

All Levels
Camel Pose | Ustrasana
Form: Hatha
Description: Ustrasana or Ushtrasana ("camel pose") is a hatha yoga
posture, found in similar form in most of the styles of yoga. It is a very
deep backward bend performed in a kneeling position. As a stretch it
opens the whole of the front of the body, including the hip flexors and
pectoral muscles. Traditionally it is seen as opening the "heart center".
Many people find backbends difficult or challenging, because bending
backwards is not an activity with which most are familiar. Practicing
Ustrasana can make many beginners new to yoga feel distinctly ill, with
lightheadedness or nausea being quite common after-effects. However,
this does usually improve with practice. The posture improves core
strength, spinal, hip and shoulder flexibility and stamina, and is one of
the 26 postures included in the Bikram Yoga sequence.
Because of the intensity of this posture, it is traditionally followed by a
short period of relaxation in Savasana. After performing Ustrasana, the
pulse rate will often have increased considerably, while the breathing
should be deep and slow.
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, in very experienced and flexible
yogis, the head can be between the knees.