In this yoga pose, the final stage of the posture resembles a camel.
How to Do Ustrasana
Sit erect and stretch the legs and heels together, palms should press on the floor by the side of the buttocks.
First, fold the right leg at the knee level and place the heel under the right buttock.
Second, fold the left leg at the knee level and place the heel under the left buttock ( this is called Vajrayana)
Then stand on the knees to make the trunk vertical
Recline the body backwards and keep the palms on the soles.
Slowly release the palms and return to 3rd position
Slowly sit on the heels.
Unfold the left leg and keep it straight.
Unfold the right leg and keep it to the side of the left leg.
Benefits Ustrasana(Camel Posture):
Regular practice of Camel pose or Ustrasana gives flexibility to the spine, increases blood flow to the brain, tones the abdomen and stretches ribs.
Relieves backaches, breathing problems, Arthritis, Lumbago, sciatica, flatulence and gastric troubles.
Regular practice improves the person’s confidence level and also suppress tammas.
Physical benefits of Ustrasana
Based on the most superficial benefits, Camel Pose increases the flexibility of the spine, stimulates the nervous system, opens the chest and shoulders, improves blood circulation and digestion and stimulates the thyroid gland. It is designed to reduce fat in the thighs, rejuvenate/increase energy levels and lower blood pressure.
Poses like Camel, which improves blood circulation, detoxifies the body (improve digestion) while increasing the flow of blood to the face to create a beautiful complexion.
The spine must bend in both directions. Although you may have worked in one direction all day (forward), curves like Camel Pose can restore the natural mobility of your spine.
Mental benefits of Ustrasana
One of the most notable benefits of Camel Pose and other backups is anxiety and stress reduction. Our mind often follows our body. By increasing the flexibility of your spine and relieving tension in the neck, back and shoulders increase the flexibility of your mind. Open your body, open your mind.
It is also said that Camel Pose improves creativity and problem solving by changing perspective.
Another fantastic mental benefit of Camel Pose is the ability to deal with emotions. The camel highlights ingrained feelings. If you work on that attitude, you can recognize them mentally and act accordingly if necessary.
Basically, you can convert the immaterial nature of emotions into spiritual actions.
Emotional benefits of Ustrasana
Camel Pose is directly connected to your heart Chakra, Anahata. It is your love energy centre and responsible for your sense of kindness and compassion. Anahata is behind the heart and opens so that the energy in Camel Pose can flow without obstacles. When the chakra of your heart is open and the energy flows freely, you act on every action and every thought from a place of love.
You love others. You love yourself you give love. You get love
Depending on your current emotional state, Camel can be very emotional. Often, this posture evokes deep emotions that he had to deal with a long time ago. But unfortunately, the body knows better. A few seconds later, in Camel, and that’s it, they come like a waterfall that flows over you.
The posture opens your chest and exposes a part of the body that we actively protect, usually by bending our shoulders forward and rounding along the upper spine. Physically binds you to a vulnerable position. As I mentioned, the mind often follows the body.
Once you create that open position in the heart chakra and expose an area that we often protect, emotions begin to flood your body. If you live a particularly difficult life or have just lost a loved one, this position can be extremely painful. Integrate it when you are ready to face the wave of emotions that accompanies it.
Be kind to yourself, physically, mentally and emotionally.
Although originally a physically and emotionally challenging pose, Ustrasana is a wonderfully vulnerable posture that benefits the mind, body and soul. Remember to breathe when your concentration changes from mild physical discomfort to mild emotional discomfort to intense emotional cleansing and mental clarity that goes hand in hand with perseverance.
The persons who have heart problems should do carefully and hernia patients should avoid.
Mode of bending ;
Keep the knees together.
Mode of breathing :
Inhale whenever you bend backwards and inhale while coming up. You should take normal breathing in the final position.