How to do Ushtrasana (Camel Pose)
Steps to do Ushtrasana
Steps are very simple to perform; it is only bending which needs to be work upon.
- Sit in vajrasana. Stand on the knees and keep the knees and feet hip width apart.
- Slowly try to bend the back backward and place the right hand on the right heel and then left hand on left heel.
- There is another way of doing this. Hold your right heel with the right hand, left heel with the left hand, and then bend backward.
- Keep pushing the abdomen forward, and head and spine backward. In the final pose, weight of the body should be supported by the legs and arms.
- The weight of the body should be evenly supported by the legs and arms.
- The arms should anchor the shoulders to maintain the arch of the back. Try to relax the whole body especially arch muscle of the back.
- Breathe normally. This is one round, do a few rounds. It will be helpful to separate the knees slightly wider for easy bending.
- Remain in the final position for as long as is comfortable.
- Return to the starting position by slowly relaxing the hands from the heels one at a time.
- Also remember, this pose may be little unstable initially, you may lose the body balance and collapse, may also feel dizzy. It is advisable to take help of somebody initially.
- Practice up to 3 times.
- Stretches the stomach and intestine, so good for digestion and constipation.
- Good for minor back problems, rounded back, shoulder flexibility, and drooping shoulder as backward bend loosen up vertebrae.
- Spinal flexibility increases.
- Thyroid functions regulate.
- There is a risk to collapse in your neck area while bending.
- You may feel dizzy, get unstable and the overall posture becomes unsafe.
- Nausea is quite common after-effects.
- It is important that this asana is followed by any forward bending asana to release any tension in the back.
- The most suitable pose is shashankasana.
- People suffering from any back ailment should not try it!