{"id":775,"date":"2021-05-16T17:14:09","date_gmt":"2021-05-16T11:44:09","guid":{"rendered":"https:\/\/www.vinyasayogaashram.com\/blog\/?p=775"},"modified":"2021-05-17T16:16:57","modified_gmt":"2021-05-17T10:46:57","slug":"ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions","status":"publish","type":"post","link":"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/","title":{"rendered":"Ustrasana (Camel Pose) : How to Do It, Benefits, Step by Step Instructions &#038; Precautions"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"775\" class=\"elementor elementor-775\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4bfcacb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4bfcacb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5aee5af\" data-id=\"5aee5af\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b2b7f14 elementor-widget elementor-widget-image\" data-id=\"b2b7f14\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"535\" src=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Ustrasana-Camel-Pose.jpg\" class=\"attachment-full size-full wp-image-777\" alt=\"\" srcset=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Ustrasana-Camel-Pose.jpg 800w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Ustrasana-Camel-Pose-300x201.jpg 300w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Ustrasana-Camel-Pose-768x514.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-890bd03 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"890bd03\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7ad1314\" data-id=\"7ad1314\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6b7a8b3 elementor-widget elementor-widget-text-editor\" data-id=\"6b7a8b3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f333519088a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f333519088a\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#What_is_Ustrasana_Camel_Pose\" title=\"What is Ustrasana (Camel Pose)?\">What is Ustrasana (Camel Pose)?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Ustrasana_Camel_Pose_Method\" title=\"Ustrasana (Camel Pose) Method\">Ustrasana (Camel Pose) Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Ustrasana_Camel_Pose_Method_2\" title=\"Ustrasana (Camel Pose) Method 2\">Ustrasana (Camel Pose) Method 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Ustrasana_Camel_Pose_Precautions\" title=\"Ustrasana (Camel Pose) Precautions\">Ustrasana (Camel Pose) Precautions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Ustrasana_Camel_Pose_Preparation_and_post_work\" title=\"Ustrasana (Camel Pose) Preparation and post work\">Ustrasana (Camel Pose) Preparation and post work<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/#Ustrasana_Camel_Pose_Benefits\" title=\"Ustrasana (Camel Pose) Benefits\">Ustrasana (Camel Pose) Benefits<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_is_Ustrasana_Camel_Pose\"><\/span><strong>What is Ustrasana (Camel Pose)?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>As the name suggests, in the posture body is positioned to imitate camel , practitioner should try to make hump on the chest by pushing the rib cage upword to open up the chest.<\/p><h2><span class=\"ez-toc-section\" id=\"Ustrasana_Camel_Pose_Method\"><\/span><strong>Ustrasana (Camel Pose) Method<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>There is a traditional method to perform Ustrasana where we start from kneel down position, knees are put hip with apart and hands are raised over head and after performing a deep spinal extension (back bend) hands are kept on the heels, this method requires strong spine and very flexible spine otherwise it could lead to lower back pain through compression specially for beginners<\/p><h2><span class=\"ez-toc-section\" id=\"Ustrasana_Camel_Pose_Method_2\"><\/span><strong>Ustrasana (Camel Pose) Method 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>Start from Vajrasana (thunderbolt pose) separate the knees and feet hip with apart , place the palms on heels<\/li><li>push the sitting bones towards the knees to tilt hip backward to create more space for lower back so compression can be avoided while backending,<\/li><li>now push the feet to floor to engage front thigh muscles (quadriceps) and start lifting the thighs away from calves and push the hips forward and chest upword and pushing the chin upword too<\/li><li>Finally keep the gaze point to third eye or free.<\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Ustrasana_Camel_Pose_Precautions\"><\/span><strong>Ustrasana (Camel Pose) Precautions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>Keep enough cushion under knees to avoid knee pain<\/li><li>Don\u2019t try to drop the chest downword towards ankles rather push chest upword to make the movement feel more chest and heart opening.<\/li><li>Make sure to keep hip in posterior tilt so lower back feels spacious and compression doesn\u2019t occur. Do not hang the neck back rather keep the chin lifted up.<\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Ustrasana_Camel_Pose_Preparation_and_post_work\"><\/span><strong>Ustrasana (Camel Pose) Preparation and post work<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>Prior to Ustrasana do some active backending like Salabhasana , bhujangasana etc. Add some gluteus strengthening like setu bandhasana.<\/li><li>Do some stretching for hip flexor(quadriceps and iliopsoas).<\/li><li>After completing the posture practitioner should perform Balasana ( childpose) and gentle twisting to relieve spine.<\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Ustrasana_Camel_Pose_Benefits\"><\/span><strong>Ustrasana (Camel Pose) Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>Ustrasana is primarily spine strengthening and spine mobilizing where spine is put in stressful position and done loading on it to help it grow stronger.<\/li><li>Stretches the hip flexor (quadriceps and iliopsoas) And abdominal muscle (rectus Andominis). Reduces thighs and belly fat.<\/li><li>Releases emotional stress.<\/li><li>Increase the rang of motion of shoulder joint complex. 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As the name suggests, in the posture body is positioned to imitate camel , practitioner should try to make hump on the chest by pushing the rib cage upword to open up the chest. Ustrasana (Camel Pose) Method There is a traditional method to perform Ustrasana where we start from [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":777,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[29],"tags":[],"class_list":["post-775","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"yoast_head":"\n<title>Ustrasana (Camel Pose) : How to Do It, Benefits, Step by Step Instructions &amp; Precautions<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ustrasana (Camel Pose) : How to Do It, Benefits, Step by Step Instructions &amp; Precautions\" \/>\n<meta property=\"og:description\" content=\"What is Ustrasana (Camel Pose)? As the name suggests, in the posture body is positioned to imitate camel , practitioner should try to make hump on the chest by pushing the rib cage upword to open up the chest. Ustrasana (Camel Pose) Method There is a traditional method to perform Ustrasana where we start from [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vinyasayogaashram.com\/blog\/ustrasana-camel-pose-how-to-do-it-benefits-step-by-step-instructions-precautions\/\" \/>\n<meta property=\"og:site_name\" content=\"Vinyasa Yoga Ashram\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-16T11:44:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-17T10:46:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/05\/Ustrasana-Camel-Pose.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"535\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Ustrasana (Camel Pose) : How to Do It, Benefits, Step by Step Instructions &amp; 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