Yoga poses – ustrasana (camel pose)

Ustrasana expands the chest and improves posture. This classic yoga practice is mentioned in the Gheranda-samhita, an authoritative yoga scripture from India, and symbolizes steadfastness and focus on the future. Elderly people who have recently started practicing yoga may find ustrasana almost impossible to do, even though it is a beginner’s pose. This asana therefore requires a flexible spine and ‘loose shoulders’. Ustrasana stimulates the nerve centers (chakras) along the spine, especially the heart chakra.

Contents

• Origin of Ustrasana (Camel Pose)
• Technology
• Points of attention
• Elaboration
• Health effects of ustrasana (camel pose)

• Therapy

Origin of Ustrasana (Camel Pose)

Ustra is Sanskrit and means ‘camel’. Asana means ‘(sitting) posture’ and forms the third phase of the eightfold yoga path of Patanjali ( Yoga-Sutras ). Ustrasana is a classic posture from hatha yoga and is reminiscent of the bent neck of a camel , hence the name.

Nervous System
In accordance with the classical yoga scripture Goraksha-samhita, hatha yoga was originally intended to gain complete control over the autonomic nervous system. In the ‘fire of yoga’ (hatha yoga), the body is, as it were, forged and prepared with the help of yoga exercises for the long, deep meditations, during which the nervous system gradually adapts to the experience of ‘samadhi’, or the highest phase of consciousness . to be able to handle. The simple ustrasana (camel pose) is also part of that discipline.

Ustrasana (camel pose) / Source: Kennguru, Wikimedia Commons (CC BY-3.0)

Technology

It is important that you keep your shoulders as relaxed as possible when bending back. After steady practice , the muscles of the back and shoulders gradually become more flexible. You will then notice that you can bend a little further back.

1. Kneel on the floor. Keep the knees and feet together, rubbed on the floor.
2. Place hands on hips and try to stretch the spine, widening the chest, shoulders back.
3. Exhale. Bend even further back, arms extended towards the feet, and try to touch the heels with your hands. The classical asana prescribes placing the palms on the soles of the feet. A variant consists of grabbing the ankles with your hands.
4. Try to bend a little further back each time. Do not shrug your shoulders, but relax them. The final stage of this asana involves slowly placing the head back on the neck. Ideally, all these phases are performed in one fluid motion.
5. Stay in ustrasana for half to one minute. Breathe calmly into full yogic breathing.
6. Return to the kneeling position in reverse order.
7. Rest in savasana (corpse pose).

Points of attention

When bending back, make sure you relax your shoulders and expand your chest as much as possible. Spread your legs 10 to 20 centimeters if necessary, so that your feet and knees do not touch each other. In the initial phase, this can help to master the execution of this yoga posture , which is quite difficult for novice yogis . Anyone who suffers from migraines, high blood pressure and insomnia or who has back problems (injury or a hernia) should first seek medical advice before starting ustrasana.

Elaboration

Ustrasana, or camel pose, stands for determinedly following one’s own course, despite all the problems one faces. This asana stimulates the chakras in general and the heart chakra in particular. Physically, ustrasana corrects sagging shoulders and a crooked back. Older people may find this position especially difficult and consider it a challenge.

OM symbol / Source: Brenkee, Pixabay

Health effects of ustrasana (camel pose)

Ustrasana is mentioned in the Gheranda-samhita as one of the 32 classical asanas suitable for people who live life to the fullest. It is a basic posture that has found acceptance in all yoga courses.

Therapy

Ustrasana has a long range of health benefits and has a therapeutic and supportive, although not necessarily curative , effect on the following complaints, ailments and conditions:

• Bad posture.
• Low back problems due to fatigue.
• Nervousness, stress.
• Ustrasana stimulates the glands with internal secretion (endocrine system), such as the thyroid and the pancreas.
• Constipation (the ‘camel pose’ stimulates digestion and intestinal peristalsis).
• Breathing problems (ustrasana expands the chest).

read more

• History of yoga – hatha yoga
• Yoga (asanas) for beginners and advanced
• Breathing exercises (pranayama) for beginners and advanced students
• Yoga poses – Brokenasana (Pigeon Pose)
• Yoga poses – anantasana (sleeping Vishnu)