(OOHSE-tra-SAW-na)
उष्ठासन
Camel Pose
Avoid doing this pose in places with bright sunlight. Nothing's more annoying than having the sun in your eyes. Make sure your yoga area is nice and flat, as balance can be important here. Ustrasana is a backbend pose. Like other sorts of backbends, it can be difficult and painful if not done correctly, especially for your spine and your neck. However, certain modifications can be made for beginners.
How you do it
1. Start on a flat surface, and make sure you have adequate padding under your knees. Try to get a yoga mat. If you cannot find one, avoid things like mattresses, rough carpets or blankets or surfboards. Sometimes, a flat boogie board will be sufficient. You probably don't want to fall over, but you want something thick enough to pad your knees comfortably, especially if you plan to maintain this pose for much longer than a minute.
2. Go into a kneeling position, with your knees hip width apart. Place your shins parallel to the ground, as much as possible. If you know you have a stiffer spine, tuck your toes in under your feet so you stand up a little. Once your feet are positioned, straighten your back and 'stand' as tall as you can. This helps to open up the spaces in your spine. Begin to tighten your quadriceps and gluteus.
3. Lift your arms from your side and raise them above your head as if you were doing a forward bend. Slowly lean back, reaching backwards and down with your hands, trying to grip the soles of your feet.
3a. Most people won't be able to drop straight into the posture. If you are one of these people, put your hands on your back, fingers pointing downward. The bases of your palms should be just below the end of the ribcage. Apply a bit of pressure to open up your spine more.
3b. Bring your hands down and out slowly, reaching for your heels. If you are able to touch your heels, that is very good. Try to grab your heels and slowly reach back further, keeping your heart center open. With each breath, reach with your hands and try to grab the soles of your feet in the palms of your hands, with elbows outward. Drop your head back and release some neck tension.
4. The chest, from the neck to about the end of the ribcage, should be facing the sky, like a table. Try to make this as flat as possible. See if you can get your shoulders to be as close above your feet as possible. You should look rather like the letter 'D' should someone happen to take a photograph of you.
5. To leave the position, make sure you have balance, then place your hands on your hips and back, like before. Slowly push out of the position. Your back may ache a little right after getting out of the posture. It really helps to rest by going into child's pose for a bit.
Modifications
You can curl your toes under your feet, rather than keeping them flat and straight on the ground. This makes the distance you will reach backwards a bit less and can reduce strain on a stiff spine. Other elevations for the feet can be used, but try not to raise the feet too much, as this can upset form and therefore balance. Instead, if you find yourself with a lot of trouble, try putting two blocks on either side of your feet. You can place your hands here when you bend back.
Benefits of Doing the Pose:
Good back flexibility can help you avoid some of the most common problems plaguing American adults these days: the sore back. The shoulders also benefit from practicing this posture, as well as the large muscles in the dorsal area.
Photo Credit:
1. (C) Chris Andre, Chris Andre Photographer LLC
Research Credit:
www.yogajournal.com/poses/688
www.bikram-yoga-noosa-australia.com/Ustrasana.htm
