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Asana name: Camel Pose

Sanskrit name: Ushtrasan

Meaning: Camel Pose

General Benefits:
Efficiency of digestion and reproductive system is increased. It alleviates constipation. Vertebrae are loosened, spinal nerves relaxed. Good for minor back ache, rounded back, drooping shoulder. The front of the neck is stretched, strengthens the concerned organs and regulates the thyroid function. Useful for constipation.


Benefits for Women:
Helps to reduce female reproductive problems at pelvic region.


Therapeutic Applications:
Digestive problems, kidneys, sluggish liver.


Taking the Position:
In sitting position, bend your left leg and bring the foot to the left buttock. Bend your right leg and place the right foot next to the left foot. Shift the weight forward onto the toes. Bring your knees to the ground, toes together, heels apart and sit between your heels. Stand on the knees and keep the knees and feet hip-width apart. Slowly lean backward and place the right hand on the right heel and then left hand on left heel. Push the abdomen forward. Keep the thighs vertical and release the head and spine backward. The weight of the body should be evenly supported by the legs and arms. If possible place the palms on the soles of the feet. Relax in the asana, breathe normally.


Releasing the Positions:
To release the asana, release your hands from the heels and slowly bring your head, neck and upper body forward until straight. Sit back on your heels. Raise your knees and shift your weight onto your toes. Straighten the left leg. Straighten the right leg and lower the buttocks to the ground returning to sitting position.


Anatomical Focus:
Lower back, chest, throat, abdomen.


Anatomical Awareness:
On lower back, chest, abdomen.


Do's:


Don'ts:


Precautions & Contraindications:
Severe back ailments, lumbago, enlarged thyroid.


Variations & Tips:


Preparatory Poses:


Step 1


Step 2


Step 3


Step 4


Follow-up Poses:


Position:
Sitting.