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Camel Pose (Ustrasana): How To & Benefits

October 26, 2022 2 min read

Camel pose is an awakening asana that opens the throat, heart space, and back body. When practiced regularly, it can help relieve back pain and improve posture. Ustrasana is a pose that need not be rushed and should be felt to truly experience the physical and emotional benefits.

What are the benefits of practicing camel pose (ustrasana)?

Adding camel pose to your practice is a terrific way to build trust and confidence in yourself both on and off the mat. It’s a deep back bend that requires courage and a willingness to open. From a physical perspective, camel pose can counteract the effects of sitting and slouching by stretching the chest, shoulders, hips, and thighs. It also requires and builds strength throughout the muscles that line the spine, the back of the thighs, and the glutes.

How to practice camel pose (ustrasana):

How to practice camel pose (ustrasana):

  1. Come to stand on your knees with your legs hip-width apart and tuck your toes under. Place your hands on your lower back, fingers facing down.
  2. Gently roll your shoulders back and down. Inhale as you engage your core and lift your sternum. Draw your elbows back behind you as your rib cage expands. Engage your quads to keep your thighs in line with your knees.
  3. Keep drawing your shoulder blades together and lifting your heart as you begin to lean your head back, looking for the point where the wall and the floor meet. If you can’t see this, keep your hands where they are. If you can see the ground, release your hands and reach to grab hold of your heels.

    TIP- If you can not reach your feet you can place blocks on the outside of each ankle and hold the blocks instead.
  4. Hold the position for at least a few breaths, continuously thinking about lifting through the chest and pressing the hips forward as you deepen your backbend.
Camel Pose | Mukha Yoga
Precautions for Camel Pose

When practicing camel pose, like all backbends, it’s important to take the time to set up the foundation of the shape and safely find your depth. You should also consider your nervous system as you set up and enter camel pose. Take a few deep breaths before you begin to calm your mind. Backbending can trigger feelings of instability, and as such it’s important to lift your chest and push your hips forward from the very start of the pose to feel stable and balanced as you lean into this powerful asana.

Victoria Maybee l Mukha Yoga

By Victoria Maybee; All Rights Reserved @2022

Victoria Maybee l Mukha YogaBy Victoria Maybee; All Rights Reserved @2022


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