The name of this asana comes from Sanskrit: «ustra» means camel and «asana» – pose.
Ustrasana (Camel Pose) is a compensatory asana for positions with spine flexion. It develops the spine, helps to preserve the spine natural flexibility and to strengthen the deep muscle corset and the muscles of body, arms, legs and neck.
Ustrasana promotes the coordinated work of the chest and abdomen internal organs. It effects beneficial on the nervous, respiratory, cardiovascular, digestive and genital systems. Ustrasana also harmonizes the endocrine system, stimulates the adrenal glands, thyroid and pancreas.
Contraindications of Ustrasana (Camel Pose):
– disorders of the venous circulation of the brain;
– problems with the spine (trauma, hernia);
– the increased thyroid activity (hyperfunction);
– Arterial hypertension (high blood pressure);
– during the recovery period after surgeries.
During of practicing any ustrasana modifications try at first pull the spine up qualitatively, increasing the distance between the vertebral discs. And only then straighten the spine in the thoracic and cervical areas. Don’t prevent the occurrence of the break point in the lumbar area.
Ustrasana (Camel Pose) variations
The ustrasana mastering can be started from variations with stretched feet and with hands based on the soles.
The simplest modification camel pose is the position with arms supporting lumbar area and with dosed deflection in the cervical and thoracic spine. Your knees are located on the width of the pelvis, your thorax is “opened”. Pull your shoulders back and squeeze shoulder blades toward each other.
Avoid the excessive deflection in the cervical spine, it can negatively affect the health of the spine, as well as disrupt the nerve and blood supplying to the brain. Try to pull the front of the neck and straighten his head back along the spine.
With the improvement of the spine flexibility and the state of the musculoskeletal system as a whole you can proceed to the development of more complex modifications:
– Ustrasana with the hands pressing on the heels while your feet are strained;
– Ardha ustrasana with one arm up;
– Ardha Ustrasana with one hand back;
– Ustrasana with supporting on the rise of the foot.
All of the following camel pose variations, because of the possible trauma of the spine in the lumbar area, is recommended to perform only after a deep development of lumbar muscles and the availability of good feedback from your body.
– Ustrasana with legs joined together, the variant with a support on the toes and insteps;
– Ustrasana with arms behind your back, folded in namaste;
– Ustrasana with a wrist lock behind your back;
– Ardha bhekasana in Ustrasana.
The practicing of any ustrasana modifications must be accompanied by compensatory positions. For this purpose, you can use padahastasana, uttanasana, pashchimottansana and other asanas where you do the bending of the spine towards the feet.