If you love reclining postures but your body is not flexible enough to practice wheel pose, then camel pose will be the perfect choice for you.
The camel pose is called Ustrasana in Sanskrit. This is a very beautiful back bending posture with the effect of enhancing the flexibility and flexibility of the body as effectively as the wheel pose. In fact, compared to the wheel pose, camel pose is a much simpler back bend because the wheel movement requires a great deal of flexibility from the arms and shoulders, while the camel pose helps. Stretches the spine without having to support the body weight with the arms.
If you love back bending yoga movements and are curious about the camel movement in yoga, don’t hesitate to take a few minutes to watch the following shares of easyhealthylive.com to understand more about this pose.
Benefits of camel pose
Camel pose can help stretch the front part of the body including the chest, abdomen, and quadriceps. Not only that, it also helps improve mobility of the spine, and at the same time improves gait and standing because when performing, you have to bend your back. In addition, this pose can also bring benefits such as:
1. Good for Digestive Health
Flatulence, constipation, acidity, indigestion … are common digestive diseases, even, for many people, it is also a part of life. Practicing ustrasana regularly will help you get rid of these problems because this pose is great for detoxifying the body, increasing circulation, improving digestion, metabolism and appetite.
2. Camel Pose helps to increase strength and relieve back pain
In camel pose, you will have to bend your back. This will help stretch, strengthen your back, and relieve lower back pain.
3. Increase the health of the spine
Stretching the back not only helps to strengthen the back but also helps to increase the health of the spine, improving gait, standing.
4. Camel pose helps relieve menstrual pain
Camel pose has a stimulating effect on the abdominal organs, so this is considered a very effective yoga pose to relieve menstrual pain and other uncomfortable symptoms.
5. Camel pose helps reduce thigh and belly fat
Regular camel exercise is really beneficial for weight loss, especially for those who want to reduce the thighs, arms and abdomen.
6. Good for the hips
Camel pose is also very effective in stretching the hip flexors and this is very helpful in helping the hips to expand, tone and strengthen the muscles.
7. Treatment of urinary disorders
Practicing the camel pose regularly can bring certain beneficial effects in the treatment of urinary infections and urinary disorders. In addition, this move is also very good for kidney health.
8. Support for the treatment of diseases
Camel Pose is effective in treating a number of conditions such as asthma, diabetes, bronchitis, thyroid, parathyroid disorders, voice disorders and spondylitis.
9. Good for heart health
Ustrasana has been proven to be a very good yoga posture for the heart because it helps to stretch the chest muscles, lower blood pressure, increase blood circulation and prevent cardiovascular diseases.
The camel movement helps to treat many diseases
Instructions for performing the camel movement
To do the camel pose, first:
- Sit on your heels on the carpet or floor
- Kneel straight, hips in line with knees. You can put a pad below the knee for support
- Lean over to the right, touch or grasp the sole of the right foot with your right hand, then do the same with the left, then tilt your head back, exhale. For easy implementation, you can tip your fingers to increase the height
- If your body is flexible enough, you can use your hands to rest on your waist, then lean back and put your hands on the floor.
- Try to keep your arms straight and focus on your arms, while leaning forward so that your thighs are perpendicular to the floor at a 90-degree angle.
- Head still tilted back, shoulders completely relaxed, eyes on the tip of the nose, do not try to raise your eyes to look back.
- Hold the pose for 10-20 seconds and then return to the starting position.
Some common mistakes
Try to keep your thighs straight when bending backwards
When performing the camel pose, most yogis will make the following mistakes:
Do not keep the thighs straight
One of the most common mistakes when doing the camel pose is not keeping the thighs straight. When bending backwards, you need to make sure your thighs don’t bend, but keep them straight. To check if you have made this mistake, do the pose with the wall. With the front of your thighs pressed against the wall, when leaning back, make sure your thighs and hips are in contact with the wall at all times.
Don’t touch your heels
You may find it difficult to reach your heels in this position. If this is the case, you might consider doing one of the variations described below:
- Place yoga blocks on the feet if your hands can’t reach your heels
- You can keep your hands on your lower back if the use of blocks is not appropriate. However, the fingers need to be pointing down and you have to squeeze your elbows together.
Also, to make the pose more difficult, try to grab the ankle of the opposite leg. You can also try another variation where one hand holds the heel in the other hand reaching towards the ceiling.
Avoid doing camel pose if you have an injury or chronic disease of your knees, shoulders, neck or back. Do not force your body to do this pose if your body is not flexible enough. Only bend backwards when you can naturally. During the practice of basic yoga poses, you will gradually build the flexibility of your body to conquer this pose.
How to Do Camel Pose (Ustrasana) in Yoga https://www.verywellfit.com/camel-pos-ustrasana-3567064 Access date: December 21, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.