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It just looks like you can’t do camel pose! Throw away all doubts, fears, spread the rug and we will teach you how to carefully master this rather complex, but spectacular, full of grace and dignity asana. Let’s talk about its great benefits and possible harm, because this is also very important.
The Sanskrit name for the camel pose is Ushtrasana (Ushtra is translated as a camel, asana is a comfortable position of the body). It refers to those asanas in yoga that greatly tone the entire body. If you feel lethargic, constantly tired (such sensations can occur due to low blood pressure or underdeveloped muscles), then this pose is definitely for you!
It also opens up the chest. How important it is in today’s world! Who among us does not slouch, well, who? Very rare people. Many walk with lowered shoulders, shriveled, pinched. And they can’t straighten up. Why is this happening? There are psychological reasons: constant stress, a feeling of pressure, a desire to hide from the world, some kind of overwhelming burden. People, drooping their shoulders, close themselves, accumulate resentment, anger, tension. Is it worth it to talk about a happy life that does not pass by, but fills you one hundred percent, gives you all the opportunities for success, growth and creativity?
All asanas for backbends – and Ushtrasana belongs to them – help to open up very well. Open your body, get rid of stoop and stiffness in the shoulders. Open your heart and finally fall in love! Yourself, the world, your child or someone you suddenly met. Only with an open heart can you become a truly attractive person for the world and the people around you.
Photo: social networks
The benefits of exercise
- The camel pose is indispensable for stooping, straightens drooping shoulders.
- Relieves tension from the upper back.
- Gives flexibility to the spine, improves posture.
- The asana is very useful in the curvature of the spine.
- Strengthens shoulders, back, arms, chest and hips.
- Opens up the chest area.
- Purifies the blood and improves blood circulation.
- Increases pressure.
- Improves the functioning of the thyroid gland and gonads.
- Very useful for disorders of the genitourinary system.
- Works with problems such as inflammation of the rectum, constipation, hemorrhoids.
- Strengthens the press, improves digestion.
- Relieves fatigue, bad mood and depression.
Also, the camel pose gives you self-confidence. Still would! Walking with a straight spine and squared shoulders is so beautiful!
Exercise harm
The camel pose increases blood pressure, so it should be done very carefully and under the supervision of an experienced instructor for people suffering from hypertension.
Other contraindications include:
- various problems with the spine, hernias, protrusions, recent injuries;
- violation of cerebral circulation;
- hyperthyroidism;
- neck problems.
How to Do Camel Pose
ATTENTION! The description of the exercise is given for a healthy person. It is better to start a lesson with an instructor who will help you master the correct and safe performance of the camel pose. If you do it yourself, carefully watch our video tutorial! Wrong practice can be useless and even dangerous to the body.
Step by step execution technique
Step 1
We get on our knees. We check their position: they should be the width of the pelvis. We put our hands on the hips and try to stretch the body up, stretch the ribs, free the lower back.
Step 2
We lean back and take our heels with our palms, or put our palms on our feet. Hands are straight! We take a deep breath, and as we exhale we bend in the chest and lower back, taking our head back.
ATTENTION! Make sure your thighs are perpendicular to the floor and your buttocks are tight. And once again about the head, it, like the neck, should be stretched back.
Step 3
Try to get the deflection by stretching the entire back, and not by doing it only in the lower back. To do this, firmly squeeze the buttocks and pull the back from the tailbone to the top of the head. We hold the trunk due to the tension of the muscles of the legs.
ATTENTION! Yes, yes, we do not rely on hands!
Step 4
We are in this position for 30 seconds, breathing evenly. We release all possible tensions in the body.
ATTENTION! Make sure that your ears are not drawn to your neck. Release her. And do not throw your head back, it is a continuation of a straight neck.
Photo: social networks
How to get the most out of this guide
Here’s a sneak peek for you. You can dictate a detailed technique for performing the camel pose on a voice recorder, and then turn on the recording and calmly perform the asana. Or do it by turning on our video tutorial and follow the explanations of our expert without being distracted by anything!
Beginner Tips for Camel Pose
Of course, this asana – like many backbends – will not be available to beginners at first. Often, it is difficult to do it for those who have been in yoga for a long time, but who have not opened the thoracic region. The most common and gross mistake is to do backbends due to the lower back. No way! It is very dangerous.
Here are steps, easy options, that will help you perform this asana without harm to health:
1. You can put your feet on your toes. Your heels will become higher and it will be easier for you to reach them. And it will be easier to push off with your hands and bend in your back.
2. If it is very difficult to enter the asana or it is impossible to hold the weight in any way, you can substitute special “bricks” under your arms.
3. You can generally do this: put your hands on the back of the thigh, under the buttocks, and from this position go to the camel pose.
But at the same time, do not hang in the “easy” options for a long time. Remember that the camel pose is most effective in its ideal performance, which we have just given you.
Good practice everyone!