Ustrasana
| Etymology | |
|---|---|
| English Name(s) | Camel Pose |
| Sanskrit | उष्ट्रासन; Uṣṭrāsana |
| Pronunciation | /uːˈstrɑːsənə/ |
| Meaning |
Uṭra: "camel" āsana: "posture" |
| Key Points | |
| dṛṣṭi (gaze) | नासाग्र दृष्टि / nāsāgra dṛṣṭi (to nose) |
| Asana Type | Kneeling Asanas |
| Difficulty Rating | Beginner[1] |
| Anatomy | |
| Muscles Stretched | Quads, hip flexors |
| Ligaments Stretched | -- |
| Muscles Working | -- |
| Joint Actions | -- |
| Usage | |
| Styles of Yoga | -- |
| Location in Ashtanga Vinyasa Series | -- |
Ustrasana (/uːˈstrɑːsənə/ oo-STRAH-sə-nə;[2] Sanskrit: उष्ट्रासन; IAST: Uṣṭrāsana), Ushtrasana, or Camel Pose[3] is an asana.
Etymology
The name comes from the Sanskrit words Ushtra , Uṣṭra) meaning "camel",[4] and Asana (आसन, Āsana) meaning "posture" or "seat".[5]
Description
It is a very deep backward bend performed in a kneeling position. Many people find backbends difficult or challenging, because bending backwards is not an activity with which most are familiar.
After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.
A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest the head can be between the knees.
Anatomical focus
As a stretch it opens the whole of the front of the body, including the hip flexors and pectoral muscles. Traditionally it is seen as opening the "heart centre".
Benefits
The asana improves core strength, spinal, hip and shoulder flexibility and stamina, and is one of the 26 asanas included in the Bikram Yoga sequence.
Contraindications and cautions
Don't collapse in your neck area, so that the blood vessels that bring blood and oxygen to the brain are not compressed, otherwise you may feel dizzy, get unstable and the overall posture becomes unsafe. Practicing Ustrasana can make many beginners new to yoga feel distinctly ill, with lightheadedness or nausea being quite common after-effects. However, this does usually improve with practice.
Variations
See also
References
- ↑ Kaminoff 2007, p. 124.
- ↑ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 163. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
- ↑ "Yoga Journal - Camel Pose". Retrieved 2011-04-11.
- ↑ "Dhanurasana - AshtangaYoga.info". Retrieved 2011-04-11.
- ↑ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
Further reading
- Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9. Retrieved 9 April 2011.
- Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 978-81-86336-14-4. Retrieved 9 April 2011.
- Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 978-81-85787-08-4. Retrieved 9 April 2011.
External links
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