The Camel Pose (Ustrasana) is a deep backbend yoga pose that opens the chest, stretches the front of the body, and strengthens the back muscles. This pose helps improve posture and spinal flexibility while stimulating the nervous system.
Step by step guide:
- Kneel on your mat with knees hip-width apart.
- Place your hands on your lower back, fingers pointing down.
- Draw your elbows toward each other behind you.
- Lift your chest and draw your shoulder blades together.
- Slowly begin to arch backward.
- If comfortable, reach back one hand at a time to hold your heels.
- Keep your thighs perpendicular to the floor.
- Hold the pose for 30-60 seconds.
- To release, bring your chin to chest and slowly come up using your core.
Tips
Keep your hips pressed forward over your knees. Engage your thighs and core for stability. Don’t compress your lower back; focus on lifting through the chest. Breathe deeply throughout the pose. If you can’t reach your heels, keep hands on your lower back.
Benefits
This pose improves spinal flexibility, opens the chest and shoulders, strengthens back muscles, aids in better posture, stimulates digestive organs, and can help relieve respiratory ailments. It also helps counteract the effects of prolonged sitting.
Prevention
Avoid this pose if you have serious back or neck injuries, high or low blood pressure, migraines, or insomnia. Don’t force the bend beyond your comfortable range. Those with any spinal conditions should consult a healthcare provider before attempting this pose.
