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Ushtrasana – The Camel Posture

The immense potential that lies within me, unravels. The camel posture has great value both physiologically and psychologically. It aims to develop a stronger spine and a leaner body and relieves minor aches and pains of the back. This asana helps remove complacency and builds a stronger emotional disposition, unravelling the potentials.

Method of Practice:

Starting Position:

  1. Sit on the mat in a kneeling position with your toes and heels together. It is best to keep the knees together but you may keep your knees slightly apart for comfort and balance.

Steps

  1. Gradually lean backward, and take your arms behind.
  2. Place your palms on the ground, with your fingers pointing backward and the thumbs towards the toes. Keep your arms straight.
  3. While inhaling, slowly lift your pelvis, waist, and body both outwards and upwards.
  4. Gently allow your neck and head to fall back.
  5. Remain in this position for 6 seconds holding your breath.

Posture Release:

  1. Exhaling, relax your torso and slowly straighten your head and neck.
  2. Release your palms and resume the kneeling position.

Limitations/Contraindications:

  1. Abdominal inflammation
  2. Ulcers
  3. Slipped disc

Benefits:

Physical:

  1. It reduces fat on your thighs.
  2. It opens up your hips, stretches deep hip flexors.
  3. There is relative stretching of your upper thighs, abdomen, thorax neck and facial muscles.
  4. There is an inverted pressure on the vertebrae from the small of the back towards your shoulder and neck.

Therapeutic:

  1. It improves your posture.
  2. It improves your respiration.
  3. It relieves lower back pain.

Psychological:

  1. It develops self-confidence.
  2. It relieves stress.
  3. It calms the mind.

Muscles Involved:

  1. Quadriceps, anterior abdominal wall muscles.
  2. Sterno-mastoid and wrist extensor.
  3. Isometric contraction of the muscles of the upper limbs.