Camel pose benefits, how to, and form tips

There is no shortage of yoga poses that offer major benefits: downward dog, meeting, And Cat-cow pose, to name a few. Another pose to add to your next yoga flow? Also known as Ustrasana, Camel Pose. This heart-opening backbend looks as delicious as it looks, and it’s especially delicious after you’ve spent the day at a desk or computer, says Sabrina Washington. Corepower Yoga The Sacramento, Calif., instructor makes this a great transition exercise as you prepare to wind down for the evening. Read on to hear more camel pose benefits, as well as step-by-step instructions on how to do it and precautions to keep in mind.

Ustrasana or camel pose is beneficial

1. Stretches and strengthens

Besides being a really great stretch, Washington Ball Camel Pose helps strengthen your abs, thighs, back, hamstrings, and glutes.

2. Corrects rounded shoulders

Most of us have access to something (computer screen, cell, etc.). phone, steering wheel, etc.). “Unfortunately, our shoulders, upper back, spine and neck suffer the consequences,” says Washington. “Camel pose literally opens up our chest and counteracts this by moving our spine in opposite directions to correct round shoulders, relieve accumulated pain in our neck and upper back, and strengthen our spine.”

3. Helps with back pain

In addition to correcting rounded shoulders, this pose can help prevent back pain. “Often, back pain can come from poor posture, which can be the result of a weak core or a hunched upper body,” says Washington. “When done correctly, camel pose engages your back and abdominal muscles, which can help prevent future problems.”

4. Can relieve constipation

If you’ve gone days without having a bowel movement, you may want to add this pose to your yoga routine. “Added [shown] to aid digestion,” says Washington. “Camel pose, in particular, stretches your abdomen, stomach, and intestines, which is key to healthy digestion and relieving constipation.”

5. Open your chest

“Camel pose is a backbend that opens your heart chakra to give and receive joy, love, and compassion,” says Washington, adding that it can make breathing easier because it increases your breathing capacity. With this type of heart-opening pose, some people may feel weak or emotional during or after the pose. Washington advises being gentle with yourself and taking it at your own pace if it happens.

6. Develops a sense of inner harmony

Overall, most people feel calm, empowered and strong while doing Ustrasana. “Some people find this pose very relaxing, which can reduce overall stress and anxiety levels to help create a sense of inner peace,” says Washington.

How to do Ustrasana or Camel pose

It is not excessive with the original backbend with the camel pose. “The priorities are finding a backbend that you don’t want to escape from and finding a shape where you can breathe deeply for about 30 seconds,” says Washington.

Begin by kneeling in the center of your mat with your knees directly under your hips. Place your hands on your lower back and point the fingers towards the floor. As you inhale, lift your chest toward the ceiling, leading toward your heart, making a C-curve with your back. Take a moment here to examine how this sensation feels. You can hold here for 30-60 seconds. or, Take this pose deeper by hugging your thighs and glutes (it helps protect your lower back) and bring your hands to your heels. Make sure your hips are stacked over your knees and keep your chin pointed towards your chest. Hold the pose for 30-60 seconds.

To come out of the pose, place your hands on your hips. Engage your abs as you slowly bring your chest back to an upright position. Finally, with your hands on your thighs, take a few breaths to calm your heart rate and ground yourself if you feel agitated.

Pro tip: “Always listen to your body, and make sure you take time to exit the pose safely,” says Washington.

Excretion warning

While camel pose is a great move for most people, Washington recommends avoiding it if you’re injured, recovering from surgery, or have chronic knee, shoulder, neck, or back pain. “This is an intermediate and more rigid pose that can aggravate pre-existing muscle pain or joint problems in the area,” he warns. “Be sure to talk to your doctor if you have any concerns before practicing yoga.”

Washington also noted that some people experience headaches after doing backbends. To prevent this from happening, she recommends adding a camel pose at the end of a yoga sequence rather than at the beginning. “This way, our body is properly warmed up, stretched and ready to open up,” she says. Or, at least do some cat-cow stretches to activate your abs and back first.

Involuntarily holding your breath while leaning into a pose or holding the backband can also cause headaches. So, “use your breath as a guide for your movement,” says Washington. “For example, let your inhale create lift in your chest and exhale to discover depth.” Again, the important thing with Ustrasana is not to overextend yourself. “Find a backbend where you can breathe mindfully throughout the duration of the pose.”

Practice your camel pose with other chest openers in this 10-minute stretching video:

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