Video Transcription  – Ustrasana (Camel Pose)

Namaste Friends!

My name is Sandeep. Today we are going to learn Ustrasana or camel pose. Friends camel pose is a backward bend chest opening asana and that is why it is very good for this area especially chest feature the anahata Chakra. Anatomical if you see the ankle, the thigh, the 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 the backward bends between bhujangasana and all that so that taking slowly come to Ustrasana easily. This asana is very good for people who have anxiety or who is suffering from Asthma. It has great benefits. Also it is very good for the back, making the back strong. Friends if you see this asana is also very good for menstrual disorder.

Friends lot of time the energy level inside the body drops that 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 be it is very good for the ankle for the ….. for the growing and deep reflexes muscles which are there it helps to make them stronger and also stretches there it also stretches the chest the abdomen area the shoulder area it also strengthens the abdomen wall friends the core muscles If you see it makes the back muscles very strong this particular asana is very good to strengthens the back muscle. Now friends those who have high blood pressure or low blood pressure they should avoid this. Those who have insomnia they should also avoid this and those who have serious back conditions serious neck conditions serious lower back conditions they will also avoid this. It is also said that if you have migraine don’t practice this.

Now let us see how to perform the asana so first you have to come on force and after that you can sit in vajrasana. After sitting in vajrasana you have to come to standing on the knees or kneeling on the knees. Now few people find that bending stand on the knees there is strain in the knees so for that part what you can do is you can roll the mat and stand on the knees so that

It becomes like a pushing for you. Now if you find still there is strain you can roll the mat further but if the strain still increases then it is better not to practice this. Now very important is to keep the hand at the lower back at the —– area make the pelvic neutral don’t let fall the buttock behind. Lot of people fall behind and they try to reach no it is better to keep the pelvic neutral and also to lengthen the spine. When you go for a 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 the chest from the middle back so lengthening the back and falling slowly behind. This is what you can practice initially as you fall behind 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.

Lot of people they will find strain in their neck when they drop their head completely so it is better to keep the neck also tall at that point of 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 lower back increases further which can actually strain the back so let this area remain vertical don’t push this too forward. Maybe later on you can push gently after reaching to the final position so that you can stretch the hip flexes nicely and also the so us so lengthening the back elbows in drop your head, chest shoulder remain here breathe and then slowly come back. You can hold this position for about 1 or 2 breaths and then come back maybe you can repeat this 2 or 3 time.

Now we will try to use the hands will bring the hands to the heel we are lifting the toes up keeping the toes on the ground turning the toes towards us so that heels are higher we person the Grand turning the tools towards us so that we can prove so that he is at Higher end it is easy to reach out to the heel but when we reach out to the heel don’t let this area get compromise especially the abdomen and the lower back keeping the pelvis neutral is very important friends so first is what we can do is we can keep the hands at the back lengthening the back dropping from the upper back and then slowly reaching to 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 for a while and then slowly keep your hand at lower back and come slowly up.

Lot of people they 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 don’t come up suddenly unless you have a nice …. 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 to the heel what they can do is they can challenge their self by dropping their hands further down so previously what we did was we kept the toes in tuck it in now you flaten the feet and then we will try if you find it when you are holding this like this and that strain on the ankle you can roll a nice small napkin and keep it within the ankle so that the strain in the ankle is less.

Keeping the hands at 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 support the back and calms slowly. Friends final position is not important for us but how to reach also to the final position there is a very crucial role we don’t want to compromise strain some muscle 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.

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