Camel Pose – Ustrasana

The Camel yoga pose, like many others that involve opening the chest and arching back, can be associated with attitudes of acceptance of life – how much and whether we are open to receive the good, the bad or how we will look at and deal with life’s challenges.

Those who find these asanas difficult may be afraid to accept themselves completely or carry certain fears with them that need to be cleared. Camel asana is beneficial for those who have slumped shoulders and a hunched back.

• It helps to break free from internal patterns and brings greater self-confidence.
• Due to the opening of the chest, emotional outpourings and fears can be released. (which is common for people who have just started doing yoga or are doing this exercise for the first time)
• Reduces or completely eliminates the appearance of anxiety, back pain and helps with respiratory diseases.
• Stretches the entire front of the body and the deep internal muscles of the pelvis and hips.
• Improves posture because the muscles of the back and legs are strengthened, it also improves digestion.
• Stimulates the energy of the body and mind, eliminating the appearance of fatigue.

Warnings:

Perform the exercise carefully and without sudden movements, especially if you have problems with your back or neck! People who have a serious lower back and neck injury are not recommended to perform this asana!

Sit on your heels and place your hands next to your feet. As you inhale, lift your hips and buttocks while also arching your back. Slowly tilt your head back and stay in the position for a short time. With an exhalation, slowly return to the starting position.

The more advanced and difficult form of the camel asana is performed by placing both hands on the soles of the feet, tilting the head back as much as possible and staying in the position for up to half a minute, breathing normally.

The most important thing is to breathe naturally and effortlessly. Rest in Child’s Pose (Balasana).

If you cannot put your hands on your feet, simply straighten your back, your knees should be hip-width apart. Extend your arms by your body or rest on the lumbar part of your spine to stabilize it. Inhale and lift your hips slightly. Arch your spine back without moving your arms. When you lower your hips, exhale.

Here it is important that your pelvis does not go backwards, tighten the gluteal region in order to fix that part. Holding the position should be about 30 seconds.