Ustrasana - Camel Pose

The name comes from the Sanskrit words ‘Ustra’ which means ‘camel’ and ‘asana’ which means ‘pose’. This asana improves the core strength of your body. A very powerful posture, the Camel Pose is an advanced pose meant for intermediate and advanced yoga practitioners.
Benefits : Stretches the entire front of the body, the ankles, thighs and groins,
Stretches abdomen and chest, and throat,
Stretches the deep hip flexors (psoas),
Strengthens back muscles,
Improves posture,
Stimulates the organs of the abdomen and neck.

Back injury or neck injury: Perform this pose only with the supervision of an experienced teacher.
Note: As a beginner, if you are not able to balance in this pose you can try practicing Ustrasana by just touching one hand with your feet and balancing this way. Once you learn to balance it this way, try touching the other hand and feet as well.
Avoid doing this asana. Read this section carefully before you do it.
Since it is an advanced pose, there are several precautions which you must take when attempting to perform the camel pose.
High or low blood pressure
Serious low back or neck injury
Internal organ surgery

How to do this asana:

Come up onto your knees.Draw your hands up the side of your body as you start to open your chest.Reach your hands back one at a time to grasp your heels. Bring your hips forward so that they are over your knees.Let your head come back,opening your throat.
Step 1: . Kneel down on the floor. Your knees, hips and thighs should be perpendicular to the floor.
Step 2: Rest your hands on your hips in such a way that your palms are placed on your buttocks and fingers pointing towards the floor.
Step 3: Try to bring your chest in the upward direction and lower your arms a litte thus trying to bend your body backwards.
Step 4: Rest the front side of your feet on the floor.simultaneously, arch your back and slide your palms over your feet till the arms are straight.
Step 5: You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.
Step 6: Stay in this pose anywhere from 30 seconds to a minute.Breathe out and slowly come back to the initial pose and rest in Child’s Pose (Balasana) for a minute.

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