Religion:Ustrasana

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Uṣṭrāsana an asana
Etymology
English Name(s)Camel Pose
Sanskritउष्ट्रासन; Uṣṭrāsana
Pronunciation/uːˈstrɑːsənə/
MeaningUṭra: "camel"
āsana: "posture"
Key Points
dṛṣṭi (gaze)नासाग्र दृष्टि / nāsāgra dṛṣṭi (to nose)
Asana TypeKneeling Asanas
Difficulty RatingBeginner[1]
Anatomy
Muscles StretchedQuads, hip flexors
Ligaments Stretched--
Muscles Working--
Joint Actions--
Usage
Styles of Yoga--
Location in Ashtanga Vinyasa Series--

Ustrasana (/uːˈstrɑːsənə/ oo-STRAH-sə-nə;[2] Sanskrit: उष्ट्रासन; IAST: Uṣṭrāsana), Ushtrasana, or Camel Pose[3] is a deep back-bending yoga asana.

Etymology

The name comes from the Sanskrit words Ushtra , Uṣṭra) meaning "camel",[4] and Asana (आसन, Āsana) meaning "posture" or "seat".[5]

Description

It is a very deep backward bend performed in a kneeling position. Many people find backbends is difficult or challenging, because bending backwards is not an activity with which most are familiar.

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 the head can be between the knees.

To get into the position, begin in a high kneeling position with your palms pressing into your low back to support the spine. Tuck the toes under, or press the tops of the feet into the floor as you press your pelvis forward and lift your belly. As you move farther into the backbend, lift the chest, and allow the head to follow, without letting the head fall all the way back. To move into the full variation of the pose, reach your arms back to touch your heals. When you are ready to release the pose, draw your palms back to your low back and lead with the chest as you rise back up [6].

Anatomical focus

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 centre".

Benefits

The asana improves core strength, spinal, hip and shoulder flexibility and stamina, and is one of the 26 asanas included in the Bikram Yoga sequence. It makes our body fit and active

Contraindications and cautions

Don't collapse in your neck area, so that the blood vessels that bring blood and oxygen to the brain are not compressed, otherwise you may feel dizzy, get unstable and the overall posture becomes unsafe. 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.

Gallery

  • Ardha Ustrasana or Half camel pose

See also

  • List of asanas

References

  1. ↑ Kaminoff 2007, p. 124.
  2. ↑ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 163. ISBN 978-0-02-863970-3. https://books.google.com/books?id=b5pE8-Oyly0C. Retrieved 11 April 2011. 
  3. ↑ "Yoga Journal - Camel Pose". http://www.yogajournal.com/poses/688. Retrieved 2011-04-11. 
  4. ↑ "Dhanurasana - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/intermediate-series-nadi-shodhana/item/dhanurasana/. Retrieved 2011-04-11. 
  5. ↑ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD.. p. 18. ISBN 978-81-7041-293-9. https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18. Retrieved 9 April 2011. 
  6. ↑ https://www.verywell.com/camel-pose-ustrasana-3567064

Further reading

External links




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