There is no shortage of yoga poses that provide great benefits: downward dog, savasana, and cat-cow pose, to name a few. Another pose to add to your next yoga flow? Ustrasana, also known as Camel Pose. This heart-opening backbend is as delicious as it sounds, says Sabrina Washington, a Core Power yoga instructor in Sacramento, California, and it's especially delicious if you've spent the day at a desk or computer. are You getting ready to rest for the evening? Read on to hear more benefits of camel pose, as well as step-by-step instructions on how to do it, and precautions to keep in mind.
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Benefits of Ustrasana or Camel Pose.
1. Stretches and strengthens.
In addition to providing a really great stretch, Washington says the camel pose also helps strengthen your abs, thighs, back, hamstrings, and glutes.
2. Corrects rounded shoulders.
Many of us spend too much time looking at something (computer screen, cell phone, steering wheel, etc.). "Unfortunately, our shoulders, upper back, spine, and neck suffer the consequences," says Washington. "Camel pose literally opens up our chest and moves in the opposite direction to correct rounded shoulders, relieve accumulated pain in our neck and upper back, and strengthen our spine. K fights it."
3. Helps with back pain.
In addition to correcting rounded shoulders, this pose can also help prevent back pain. "Often, back pain can be caused by poor posture, which can lead to a weak core or upper body," says Washington. "When done properly, camel pose engages your back and abdominal muscles, which can help prevent future problems."
4. Can relieve constipation.
If you've gone a few days without pooping, you might want to incorporate this pose into your yoga flow. "Yoga [has been shown] to help with digestion," says Washington. "Camel pose, in particular, stretches your abdomen, stomach, and intestines, which are key to healthy digestion and relief from constipation."
5. Opens up your chest.
"Camel pose is a backbend that opens your heart chakra to give and receive joy, love, and compassion," says Washington, who says it can also make breathing easier because it Increases your breathing capacity. With such heart-opening poses, some people may feel vulnerable or emotional during or after the pose. Be gentle with yourself and take it at your own pace if it happens, Washington advises.
6. Creates a sense of inner harmony.
Most people feel calmer, empowered, and stronger when doing strana. "Some people also find this pose very relaxing, which can reduce overall stress and anxiety levels to create a sense of inner calm," says Washington.
How to do Ustrasana or Camel Pose
The key to camel pose is not to overdo it with the backbend. "The tips are to find a backbend you don't want to run out of and discover a form where you can breathe deeply for about 30 seconds," Washington says.
Begin by kneeling in the center of your mat with your knees directly under your hips. Place your hands on your lower back and point your fingers toward the floor. As you inhale, lift your chest toward the ceiling, toward your heart, to form a C-curve with your back. Take a moment here to examine what this feeling feels like. You can pause here for 30-60 seconds. Or, deepen the pose by engaging your thighs and glutes (this helps protect your lower back) and bring your hands to your heels. Make sure to keep your hips over your knees and your chin toward your chest. Hold the pose for 30-60 seconds.
To come out of the pose, place your hands back on your hips. Engage your abs as you slowly lift your chest to an upright position. Finally, with your hands on your thighs, take a few breaths to calm your heart rate and ground yourself if you feel anxious.
"Always listen to your body, and make sure you take time to come out of the pose safely," says Washington.
Stress precautions
While camel pose is a great move for most people, Washington recommends skipping it if you're injured, recovering from surgery, or experiencing knee, shoulder, neck, or back pain. Is. "This is an intermediate and more strenuous pose that can provoke pre-existing muscle soreness or joint problems in these areas," she warns. "If you have any concerns before practicing yoga, talk to your doctor."
Washington also notes that some people experience headaches after doing backbends. To prevent this from happening, she suggests adding the camel pose at the end of a yoga sequence rather than at the beginning. "This way, our body is properly warmed, stretched, and opened," she says. Made for.” Or do some cat-guy stretches to activate your abs and back first.
Holding your breath involuntarily while bending into a pose or having a backbend can also trigger a headache. So, “use your breath as a cow.D for your movement, says Washington. "For example, let your breath create lift in your chest, and use your breath to find depth." Again, the key with Ustrasana is not to overextend yourself. "Find a backbend where you can mentally breathe throughout the duration of the pose."
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