Power of USHTRASANA
I recall that the first time I deeply experienced USHTRASANA, or Camel Pose. It was not a picture-perfect scene. My thighs were screaming, my heart was racing in my throat and I was fully aware that my lower back would never forgive me. However, something changed as I maintained the posture.
This was accompanied by a mass of emotional letting go and then a feeling of openness I had not been aware of not having. At that point, a backbend in my yoga checklist was replaced with the USHTRASANA that became a necessity tool to my well-being.
The Sanskrit translation of USHTRASANA is Camel Pose, and it appears to be an overwhelming backbend that does not seem to be that rewarding. Many individuals, such as my previous self, do it because of fear or because they have seen that their bodies are not flexible enough.
I am here to inform you that this pose is open and transformative when approached the right way. It is much more than mere flexibility, and it is deep into the way that we carry stress and emotion within our bodies.
The reason USHTRASANA Became a Non-Negotiable in my Practice.
My initial perception of USHTRASANA was that it is some kind of a peak pose that one has to strive to achieve. And now I have viewed it as a movement underpinning the fight against the physical and emotional cowering stance of contemporary living. Bending down over phones and computers is the new order and it actually comes at a cost.
The potent antidote is USHTRASANA. This is what incorporating it in my daily practice has done to me:
Fighted Slouching and Better posture: It is the most obvious physical improvement that I have seen. It actively combats the rounded-shoulder position by working to stretch the front of my body, including the chest, abdomen and hip flexors, with a powerful reaching motion. My posture is improved and I am more confident during the day.
Aches in My Upper Back and Shoulders: The pain that has always been between my shoulder blades, the by-product of the hours spent at my desk has significantly reduced. The pose motivates the shoulder blades to move in toward each other opening that tight, knotted space.
Enhancement of Spinal Mobility and Flexibility: My spine is more fluid-like, tied together in a column than a pole. The mild but resistant compression and extension of the vertebrae have given a fresh youth and freedom to my movements.
Massaged My Internal Systems: The intense compression of the USHTRASANA is a form of massage to my digestive and endocrine organs. I have discovered how refreshing it can be, a jump-starter that I use to get my system going, a good one on an afternoon slump.
Developed Emotional Vulnerability and Openness: This was the least expected advantage to me. A literally open heart and a metaphorically open chest have a strong relationship. This position has taught me that I need to do what makes me feel better and push the anxiety I experience and release it, which makes me feel more relaxed and strong.
My Guide to a Secure and Effective USHTRASANA, Step by Step.
This is a move that should be taken in haste causing lower back pain. Believe me, I have been taught the lesson. It is the progressive, conscious process that I undergo each time to make sure the body is having warmth, support, and preparation.
Preparation is Everything:
I prepare myself and only then I do USHTRASANA. A couple of rounds of Cat- Cow, some light lunges to stretch the hip flexors and a couple of supported Fish Poses to stretch the upper back are the difference.
The Foundational Steps:
Kneeling Position- I begin on my mat by kneeling with my hips about three inches apart. The fact that my knees are directly below my hips is important so that I have a stable base. I put my hands on my pelvis with my fingers going downwards.
Activate the Core: It is the secret sauce! I very carefully pull my navel in the direction of my spine before I bend back an inch. It is this fundamental interaction that supports my lower back. I continue this involvement even during the entire pose.
The Lean Back: I start to lean back, though with my chest raised close to the ceiling. My initial direction of movement is not lumbar but rather on my upper back. I suppose somebody is tugging at my sternum in an upward direction.
Finding the Hands: As I can no longer lean backward without toppling my chest, I reach slowly at a time at my heels with one of my hands. I have palms with fingers pointing towards my toes and placed on the heels.
Final Form Here, I press my hips forward so that they do not go behind the knees. I will only drop my head back when I am comfortable with my neck. Otherwise, I maintain eye contact or even pull my chin to the chest to safeguard the cervical spine.
Breathing and Release: I sustain the pose 3-5 deep and full breaths. In order to come out, I re-involve my core, revert my hands to my pelvis, and the abdominal strength to propel my torso back to an upright kneeling posture. I never fail to practice with a counter-pose such as Child Pose.
Modifications I Use and Love
Not yet able to flex forward to your heels? Neither did I! These are the revolutionizing changes that helped me to access USHTRASANA.
Toes Tucked Under: The pulling of the toes under the legs makes my heels rise higher and this makes my hands more near. This was an overall game-changer initially.
Support Blocks: I put a yoga block on the tallest level on the outer section of each foot to provide me with a higher area to ascend to. This enables me to concentrate on the chest opening and not put strain to my back or shoulders.
Chair Variation: Sitting on a chair at a sideway position and leaning back over the top is an amazing method of providing the benefits of chest-opening with no pressure on the knees or lower back.
Some of the key Safety Measures I would always remember.
In its entirety, USHTRASANA is unbelievable although not to everyone. The thing is that I would be careful with:
High or low blood pressure
A serious neck or back injury
Migraine or headache
Has suffered a recent shoulder injury.
I do not hesitate to use the services of a healthcare professional or a qualified yoga teacher. The first rule is to listen to my body.