Ustrasana (Meaning : Ustra= Camel, Asana= Posture)
English: Camel Pose
How to get in and out of the Ustrasana:
1) Begin on your knees; knees are hip width apart with your thighs perpendicular to the floor. The thighs should be slightly inward and your shins and the top of your feet should be planted to the floor.
2) Now lift the sternum up to extend your spine, especially your neck and lower back, and create length between your vertebras. Also push your tail bone in.
4)Now, open your heart by letting the shoulders fall into their sockets and pulling back your shoulder blades.
3) With you entire back lengthened, place your hands on your lower back with your fingers pointed upwards and push your pelvis forward without moving your thighs from the perpendicular position.
5) Now begin to bend backwards against the firmness of you tailbone and shoulder blades with you head up and you chin near your chest. Simultaneously touch your hands to your feet as you bend in to the position.
6) When you are in the back bend position, make sure that your lower front ribs are not sticking our towards the ceiling because this will compress your lower back. You must release your front ribs and lift the pelvis up toward them thereby keeping your lower spine lengthened. Press your palms firmly against the soles of your feet; the base of the palms should be on your heels with your fingers pointing towards your toes. Your elbow creases should be facing forward. Keep your neck in a neutral position or drop your head back; Do not strain your neck.
7) Stay in the pose for 30 seconds.
8) Exiting: Put your hands on your pelvis at the hip points. Inhale while lifting your head and torso up by pushing down towards the floor on the hip points. You may rest in Child's Pose to stretch your back.
Benefits: Helps respiration because it opens the entire front of the body. Ustrasana helps strengthen the back and the shoulder muscles. It also stretches and helps the flexion of the neck. Ustrasana rejuvenates the blood flow to the kidneys and also helps in digestion and excretion.
Awareness: At first, when I tried this pose, I felt really uncomfortable. However, when I did it properly, I really felt relaxed. I breathed deeply while I continued to stretch my back. I could feel my back start relaxing into the position and I could feel each vertebrae as I continued stretching.
References:
http://www.yogajournal.com/poses/688
http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=315§ion=9&cat=0
http://www.youtube.com/watch?v=ce2WppakXRg
