Camel Yoga Pose

Ustrasana

Camel Yoga Pose
overview

Camel Yoga Pose is a back bend pose that targets the abs and chest and is ideal for yogis and yoginis at an intermediate level.

ajna – the third eye chakra
related poses

intermediate | backbend | abs, chest

[yoga-sharrre]

[yoga-tags]

How To Do Camel Yoga Pose
  1. Begin by kneeling on the floor and sitting on your feet, knees about 6 inches apart, roughly hip-width. Keep your torso long, thighs rolled inward. Push the tops of your feet into the floor.
  2. Lift your hips and buttocks up until your thighs are perpendicular to the floor, keeping your feet and shins firm on the floor. Place your hands on the hips, fingers wrapping around toward the small of your back, thumbs toward the abdomen. Pull your tailbone inward without pushing your groin forward. Spread your shoulders across your back and lengthen your spine upward.
  3. Tuck your toes under your feet, lifting your heels off of the ground. Lean back and grab your left heel with your left hand and your right heel with your right hand. Try to keep your thighs parallel to the floor. Your back should be nicely arched in a backbend.
  4. Untuck your toes, bringing the tops of the feet back to the floor, but keep your hands on your ankles. Let your head fall back if it feels comfortable, being sure not to place too much pressure on the neck. Otherwise keep your head lifted slightly, looking up at the ceiling or straight at the wall.
  5. Hold this pose for 30-60 seconds. To come out, place your hands back on your hips as your lift your torso back to the upright position. Be sure to lift your head as well and lead with the chest; don’t drag your head along with the torso, which may cause neck strain. Come into the Child’s Pose (Balasana) and rest for a few breaths as a counter position.
Notes
  • Breathe deeply through each step. Proper breathing is especially important for this pose.
  • Do not attempt if you have high blood pressure (hypertension), low blood pressure, back or neck injury.
  • Avoid this pose if you suffer from migraines or insomnia.
  • Take care to not collapse around the neck, which can cause dizziness due to your blood vessels around the head and neck being compressed.
Tips

If you’re having difficulty in this pose, place your knees further apart from one another. If you’d like to deepen the pose and make it more difficult, place your knees closer together.
Place a folded blanket or towel under your knees to protect and cushion them.

Stretches & Strengthens

All Muscles: Abs, chest, ankles, quads, groin, back

Target Muscles: Abs, chest

Health Benefits of Camel Yoga Pose
  • Improves posture.
  • Can help relieve mild back pain.
  • Stimulates digestive organs.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Ustrasana

(oosh-trAHs-anna)

ustra: camel, buffalo
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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