Asana Technique-Ushtrasana(camel pose)

  • HOW TO GET INTO THE POSE
  • From Dandasana bend the knees one at a time and sit  on the heels. This position is called Vijrasana(Thunderbolt pose)
  • Stand on the knees, lift the hips off the heels
  • Separate the knees to about hip distance apart, stretch the toes back so that the backs of the feet can rest on the floor
  • Place the palms on the hips, fingers pointing down, elbows shoulder width apart, rolling the shoulders back
  • Engage the buttocks and the thighs
  • Inhaling, lengthen the spine upwards, push the chest  out and arch back as much as possible without moving the hips and thighs
  • One at a time, catch hold of the ankles or heels
  • Gently drop the head back
  •  HOW TO GET OUT OF THE POSE
  • Releasing the hands one by one from the heels or the ankles and rest them on the hips
  • Come up slowly with control, staring from the lower back , middle back, upper back and finally the head.
  • Do not rush to come up
  • PHYSICAL BENEFITS
  • Increases the flexibility in the spine
  • stretches the chest muscles
  • stretches the front of the quadriceps and hip flexors
  • tones the butts and back muscles
  • THERAPEUTIC BENEFITS
  • corrects hunch back  and rounded shoulders
  • fully opens the chest and alleviates respiratory conditions like asthma
  • relieves back problems like sciatica through constant practice
  • stimulates the spinal nerves
  • stretches the stomach and intestines, combating constipation, good for digestive system
  • regulates the thyroid and the parathyroid gland
  • enhances the flow of the cerebellum and medulla oblongata
  • SPIRITUAL BENEFITS
  • enhances the Swadhisthana(genital organs,corresponds with the prostate plexus) and the Vishudda( at the throat) chakra to activate the kundalini shakti(female)
  • CONTRAINDICATIONS
  • severe back problems
  • MODIFICATIONS
  • beginners can keep the hands on the hips
  • OPTIONS
  • when thighs are slanted backwards: There should be no movement from the hips down
  • knee joints should be at 90 degrees
  • do not force the hips forward in the slanted position.
  • if the spine is not flexible, this will cause discomfort in the lumber spine
  • shoulders are rolled forward: engage the muscles around the shoulder blades and roll the shoulders back.
  • open the fronts of the shoulders and chest

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