In Sanskrit, Ustra means “camel.” Ustrasana or Camel Pose is an efficient posture for opening the front body. Heart-opening poses tones the spine and keeps it youthful and energetic.

Backbends are postures in which you do a backward flexion. Camel pose makes the spine more flexible and helps not to bend the back. By throwing your shoulders back, you slowly learn to stay straight.

The principle of this posture is to facilitate the movement of the breath in the chest. In this position, as you stretch, the intercostal muscles and the whole front of the body is opened, allowing you to experience the sensation of breathing throughout the front of the body. That “breathing sensation” refers to the feeling of energy or prana moving throughout the body.

How to do it?

 

·            Start sitting on heels. Place them hip-width apart, and then tuck your toes.

 

·            Hands resting on toes, elevate hip and hold chin to chest. Keep thighs perpendicular to the ground.

 

·            Then tilt the head back, prudently and gently, given the hard work of the cervicals. Open the torso.

 

·            With the lower body stable, on an exhale start to come into your backbend, keeping the chest lifted and without crunching the neck or lower back.

 

·            As you lean back, find your blocks or heels with your hands, or you can do this one side at a time by circling one arm up and behind you.

 

·            Keep your inner thighs engaged, firm the shoulder blades into the back, and stay for a couple of breaths.

 

·            Use your inhalation to help you come back up, then sit on your heels with a neutral spine for a moment.

 

·            Remain in the final position for 10-15 seconds.

 

·            Raise hands from heels and use abdominals to return to starting position. Repeat 3-5 times

 

VARIATIONS

–              You can work on the opening in the chest, lifting your breast bone as you inhale, shoulder blades firm on the back. Keep your hands on the lower back for support and pay attention to keeping length in the lumbar area.

 

–              Try this pose with the front of your body against a wall. Keep pressing the thighs to the wall as you bend backward.

 

–              If you can easily take hold of your heels, try pointing your toes back instead of tucking them under.

 

–              If you are a beginner, you can use blocks, so you don’t have to go so low. Instead of leaning on your heels, you can do it on these supports.

 

BENEFITS

This asana exercises the muscles of the back and stretches the spine, totally flexing the back. It also strengthens the muscles of the thighs and glutes. It is useful for the thyroid and corrects spinal column deviations caused by incorrect postures. It also eliminates constipation and brings several benefits to the digestive system.

 

–              Corrects drooping shoulders

–              Strengthens back muscles

–              Improves posture

–              Cleanses the lungs

–              Stimulates the organs of the abdomen and neck

–              Improves circulation

–              As a retroflection asana strengthens the back and stretches the entire front of the body, opens the chest and throat.

This is an intense asana, so it is best to do it if you feel good physically and if you do not present any of the following contraindications:

–              Back pain or injuries. In that case, consult your doctor to study your case. You can also ask a Yoga instructor if you have one.

–              If your neck hurts.

Camel pose is taught by Fred Busch in his Teacher Training Yoga Instructor Course programs certified by Yoga Alliance for 200 and 500 Hours in Miami and South America. Take a look at this video to see how to make the whole sequence: https://www.youtube.com/watch?v=hiwlWcTuHqs