Yoga – Camel Pose or Utrasana

Camel
Camel

The name comes from the Sanskrit words Ushtra, meaning “camel”. Many people find backbends difficult or challenging but it is not very difficult yoga posture. The yoga Bow Pose is similar to this pose.

Technique of Utrasana or Camel Pose

  1. Adjust the yoga mat on the floor. Take padding under your knees If you feel pain or have a problem in your knees
  2. Sit onto your knees,  the soles of your feet should face upward, toenails touching the floor
  3. Place your palms on your hips and try to keep your outer hips as soft as possible.
  4. Breathe deeply.
  5. Raise your hips positioned over your knees. Keep the shoulders straight over your hips
  6. Position your palms touching your hips, while fingers should pointing towards the floor

    Yoga Camel Pose or Utrasana
    Yoga Camel Pose or Utrasana
  7. Start pushing your hips forward so that they come straight up on the knees.
  8. Reach your hands back one at a time to grasp your heels
  9. Waist should be pushed upward as if to make a circle
  10. Put your palms on your feet
  11. Allow your head to come backside, opening the throat
  12. Now your body will resemble camel

Benefits of Utrasana or Camel Pose

  • The asana improves core strength, spinal, hip and shoulder flexibility
  • Improves Stamina

Precautions for Utrasana or Camel Pose

  • If you are beginner do this pose carefully
  • 20-25 seconds are enough for beginners
  • Avoid this exercise in pregnancy
  • Many beginners to yoga may feel ill, with lightheadedness or nausea
  • After performing Ustrasana or Camel Pose, the pulse rate will often have increased considerably

 Benefits of Camel Pose or Ustrasana

  • Stretches the front of the body including the chest, abdomen, and quadriceps.
  • Improves spinal flexibility.
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