Ustrasana
sahasara min - YogPlan

Crown Chakra (Sahasrara)

vishuddha min - YogPlan

Throat Chakra (Vishuddha)

anahata chakra

Heart Chakra (Anahata)

Manipura min - YogPlan

Solar Plexus Chakra (Manipura)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)

Ustrasana

Camel Pose

(us-tra-sun)

Meaning: ustra = camel

Spinal Movements:

Preparation

Sit in Vajrasana with both palms on your knees. Keep your neck and spine straight. Adjust knees, calf muscles, and ankles to avoid leg pain. Then, come onto your knees, hip-distance apart, with feet parallel and toes pointing back and inward. Bring the palms on the hips. Inhale, exhale and relax.

Getting into position

Place your hands on the lower back for support; fingers spread as wide as possible. Exhale. Inhaling, lengthen the chest, stretch the thighs, push your hips forward, and look up. Exhaling, arch your upper back, lean backward, and drop your head toward the feet. Once you feel comfortable, slowly walk your hands down to the heels one after the other. Start with your fingers on your heels. Then, try to place your hands on heels. Once both hands touch the feet, push the hips forward, arch your back, bring shoulder blades closer together, push your chest out, and drop the head backward as far as comfortable. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, walk your hands up to your lower back, one at a time. Exhale. Inhaling, raise the torso slowly and carefully, then increase the head. Sit into Vajrasana. Inhale, exhale and relax.

Tips

  • Lower your back steadily so there is no twist in the spine.
  • Bring the shoulder blades close together and open the chest to arch farther.
  • Activate the glute muscles, drawing the tailbone down, pushing the hips forward, and arching farther.
  • Keep the hips in line with the knees for balance and safety.

Mental & Emotional Health:

Precautions

Avoid

If you have chronic/serious back problems, severe constipation, headache, or high blood pressure.

Be careful

If you have high or low blood pressure, headache/migraine, low severe back or neck injury.

Benefits

General

  • Stretches the entire front of the body (shins to the neck).
  • Stretches the deep hip flexors (psoas).
  • Strengthens upper and lower back, glute muscles, and hamstrings.
  • Stimulates thyroid and abdominal organs.
  • Relieves constipation.
  • Increases blood flow to the head after performing the posture.

Therapeutic

It helps to heal a sluggish liver and improves digestion. It is beneficial for diabetic patients and enhances the functionality of the kidneys and reproductive system.

Variations

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