Ustrasana
Ustrasana, Ushtrasana (Sanskrit: उष्ठासन; IAST: Uṣṭhāsana), or Camel Pose,[1] is an asana.
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[edit] Etymology
The name comes from the Sanskrit words Ushtra (उष्ट्र, Uṣṭra) meaning "camel",[2] and Asana (आसन, Āsana) meaning "posture" or "seat".[3]
[edit] 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.
[edit] 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".
[edit] Benefits
The posture improves core strength, spinal, hip and shoulder flexibility and stamina, and is one of the 26 postures included in the Bikram Yoga sequence.
[edit] Contraindications and cautions
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.
[edit] Follow-up poses
Because of the intensity of this posture, it is traditionally followed by a short period of relaxation in Savasana. After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.
[edit] Deepen the pose
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, in very experienced and flexible yogis, the head can be between the knees.
[edit] See also
[edit] References
- ^ "Yoga Journal - Camel Pose". http://www.yogajournal.com/poses/688. Retrieved 2011-04-11.
- ^ "Dhanurasana - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/intermediate-series-nadi-shodhana/item/dhanurasana/. Retrieved 2011-04-11.
- ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD.. p. 18. ISBN 9788170412939. http://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18. Retrieved 9 April 2011.
[edit] Further reading
- Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 9788172236069. http://books.google.com/books?id=pbx5AAAACAAJ. Retrieved 9 April 2011.
- Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 9788186336144. http://books.google.com/books?id=YpR1QgAACAAJ. 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 9788185787084. http://books.google.com/books?id=eWOrAAAACAAJ. Retrieved 9 April 2011.
[edit] External links
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