Ustrasana or Camel Pose

Ustrasana or Camel Pose

Ustrasana or Camel Pose


What's up, guys? today we will learn ustrasana or camel present companions camel posture is a regressive curve chest opening asana. That is the reason it is excellent for this area especially the chest region the Anahata chakra
Anatomically if you see the ankle, the thighs, the groin, chest, the belly, the shoulders, the neck gets affected, also the whole of the spine. If you see who can do this asana it's in between a beginner and intermediate both can practice especially the beginners they can increase their backward bends by doing Bhujangasana and all that. So that takes it slowly come to ustrasana easily. This asana is very good for people who have anxiety or who are suffering from asthma. It has great benefits also it is very good for the back. Making the back strong. If you see this asana is also very good for the menstrual disorder. Friends a lot of time the energy level inside the body drops, which is Fatigue so this asana is going to increase the energy and remove the fatigue also. 
If you see this asana it stretches the front of the body. So it is very good for the ankle for the cords for the groin and deep hip flexors the psoas muscles which are there, it helps to make them stronger and also stretches them. It also stretches the chest the abdomen area the shoulder area. It also strengthens the abdomen wall, the core muscles. If you see it makes the back muscles very strong. This particular asana is very good to strengthen the back muscle. 
Now friends who have high blood pressure or low blood pressure should avoid this. Those who have insomnia should also avoid this. And those who have serious back condition serious neck condition lower back condition they will also avoid this.It is also said that where you have migraines don't practice this.
 Now let's see how to perform the asana, so first, you will have to come on your force. and after that, you can sit in vajrasana. After sitting in vajrasana, you have after sitting in vajrasana you have to come to standing on the knees or kneeling on the knees. Now few people find it when they stand on the knees there is a strain in the knees. So for that, the part you can do is you can roll the mat and stand on the knees. So that it becomes like a cushion, for you now if you find still there is the strain you can roll the mat further. But if the stain still increases then it is better not to practice this. After standing on the knee now those who are beginners they will find difficult to reach behind as is a backward bend asana. So what they can do is they can keep the toes in.
 Now very important is to keep the hand at the lower back, at the sacrum area and make the pelvis neutral. Don't let the buttock fall behind. Lot doesn't let the buttock fall behind a lot of people fall behind and they try to reach no it's better to keep the pelvis neutral and also to lengthen the spine. When you go for backward bend friends don't bend just like this ,it is very important first to increase and create the space in the lower back by lengthening yourself, as you lengthen from the lower back then you drop from the upper and the middle back from the shoulders and from the chest from the middle back the dorsal area.
 So lengthening the back and then falling slowly behind. this is what you can practice initially as you fall behind to let the chest open by pushing the shoulders little behind. So just watch lengthening the back and dropping slowly. If you are comfortable then only drop your head a lot of people will find strain in the neck when they drop the head completely. So it's better to keep the neck also tall at that point in time. Lengthen the lower back and just drop from the upper back and hold here. One mistake which can happen is people start pushing this too much forward. When you push this too much forward the arch in the low back increases further which can really strain the back. 
So let this zone stay vertical don't push this too forward possibly, later on, you can push delicately in the wake of coming to the last position so that you can stretch the hip flexors nicely and also soas. So lengthening the back and goes little in drop your head chest shoulder remain here to breathe. And then slowly come back. You can hold this position for about one or two breaths and then come back. Maybe you can repeat this two or three times. Now we will try to use the hands will bring the hand to the heel. We are lifting the toes up keeping the toes on the ground. Turning the toes towards us, so that we get a room so that heels are higher and are easy to reach out to the heel. But when we reach out to the heel don't let this area get compromised especially the abdomen and the lower back. keeping the pelvis neutral is a very important friend. 
So first is what we can do is we can keep the hands in the back lengthening the back , dropping from the upper back, and then slowly reaching the heel. Roll the shoulders behind open the chest and keep breathing here. If comfortable drop the head, if not keep the head tall that is also fine. keep breathing here for a while. And then slowly keep your hand at the lower back and come slowly up. A lot of people come suddenly up releasing the hand both the hands suddenly this can create some strain in the lower back. So just watch when you are in the final position doesn't come up suddenly unless you have a nice core. 
So when you come up just come up with supporting the lower back and then coming up tall and nice. Now, friends, those who can reach the heel what they can do is they can challenge theirself by bringing the hands further down. So previously what we did was we kept the toes in tucking in. Now we flatten the feet and then we will try. If you find that when you are holding this like this and there is a strain on the ankle you can roll a nice small napkin and keep it beneath the ankle. 
So there's a strain on the ankle is less. Keeping the hands in the lower back making the lower back long feeling the spine long head is long. Now roll from the upper back slowly gently and then reach out to the heel. After reaching out to the heel just open the shoulders the chest pushing the buttock just a little forward keep breathing. Then when you want to come to support the back and come slowly. Friends' final position is not important for us. But how to reach also to the final position plays a very crucial. The role we don't want to compromise strain some muscles and then go to the final position where the impact of the whole asana is lost. It is better to do less but good to do correctly. 

Cautions :


  • A sleeping disorder

  • Headache

  • Genuine low back or neck damage

  • High or low circulatory strain


 Beginner's Tip :


Fledglings frequently aren't ready to contact their hands to their feet without stressing their back or neck. To begin with, attempt to turn your toes under and lift your heels. On the off chance that this doesn't work, the following activity is to lay each hand on a square. Position the squares simply outside each heel, and stand them at their most elevated tallness (as a rule around 9 inches). In case despite everything you're experiencing issues, get a seat. Bow for the posture with your back to the seat, with your calves and feet underneath the seat and the front edge of the seat contacting your rear end. At that point recline and carry your hands to the sides of the seat or high up on the front seat legs.

Therapeutic Applications :



  • Mellow spinal pain.

  • Nervousness.

  • Weakness.

  • Respiratory infirmities.

  • Menstrual distress.



Benefits :


  • Belly and chest, and throat.

  • Stretches the profound hip flexors.

  • Animates the organs of the stomach area and neck.

  • Reinforces back muscles.

  • Stretches the whole front of the body, the lower legs, thighs, and crotches, Improves act.

If you have any feedback if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


SHIVA

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