Camel pose (Ustrasana) in Yoga

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What is Camel pose (Ustrasana) in Yoga

I can’t resist starting this display with a drawing of a camel by Picasso—fantastic! But let’s go to our “work”. As we know, the camel has a perfect metabolism. As our body remembers all the stages of evolutionary development we have gone through, Camel pose (Ustrasana) in Yoga reminds it of a period of measured digestion. In yoga, it is said that when we practice the camel, we will never eat more or less than we need.

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Camel pose by piccaso

Step by step instruction

Kneel on the floor with your knees hip-width apart. Tighten your thighs and imagine that you are lifting the seat bones up. He keeps his hips as soft as possible. Press the lower legs and the upper sides of the feet onto the floor.

Rest your palms on your hips with your fingers down. Tighten your groin and push your tailbone towards your pubic bone to open your pelvis. Breathe in and lift your heart by pushing the balls into your back ribs.

Now raise your left hand and, holding on to the strength of your back and tailbone, lean back and, with your exhalation, reach out with your right hand to reach your right heel. If you can’t reach the heel, move the pelvis back a little and try. If you still can’t reach your heel, curl your toes to lift your heel higher.

Camel pose variation

Make sure you don’t bend with your lower but with your middle back by keeping your lower spine straight and bending with your upper middle back. Press the palm of the hand on the sole or heel with the fingers of the hand facing down. Keep your shoulders parallel to the floor (or you can twist your back as in the smaller picture) and your head either in a neutral position or hanging down. Be careful not to strain your neck too much or squeeze your throat.

Camel pose (Ustrasana) in Yoga

Yoga studio photo created by yanalya –
With your hands on your hips, exit the posture after being there for 30 to 60 seconds. Lift your head, body, and pelvis while exhaling. After completing the opposite side, assume the complete pose with both hands on the heels. Rest in a child’s pose.

Benefits of Camel pose (Ustrasana) in Yoga

  • Respiratory diseases, back pain, weakness
  • Anxiety
  • Menstrual discomfort
  • Benefits
  • Stretches the entire front side of the body, ankles, thighs and groin
  • Stretches the stomach, chest and neck.
  • Stretches deep internal muscles (hip flexors – psoas muscles).
  • Strengthens back muscles.
  • Improves body posture.
  • It stimulates the stomach and neck organs

Contraindications, warnings and precautions:

  • High or low blood pressure
  • Migraine
  • Insomnia
  • Serious lower back and neck injuries

More for research: Camel Pose: How to Practice Ustrasana by Yoga Journal