Ustrasana, Ushtrasana
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IAST

The International Alphabet of Sanskrit Transliteration is a transliteration scheme that allows a lossless romanization of Indic scripts as employed by the Sanskrit language.-Popularity:...

: Uṣṭhāsana), or Camel Pose, is an asana

Asana

Asana is a body position, typically associated with the practice of Yoga, originally identified as a mastery of sitting still, with the spine as a conduit of biodynamic union...

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Etymology

The name comes from the Sanskrit words Ushtra (उष्ट्र, Uṣṭra) meaning "camel", and Asana (आसन, Āsana) meaning "posture" or "seat".

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.

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".

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

Bikram Yoga

Bikram Yoga is a system of yoga that Bikram Choudhury synthesized from traditional hatha yoga techniques and popularized beginning in the early 1970s. Bikram's classes run exactly 90 minutes and consist of a set series of 26 postures and 2 breathing exercises...

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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.

Follow-up poses

Because of the intensity of this posture, it is traditionally followed by a short period of relaxation in Savasana

Savasana

-Etymology:The name comes from the Sanskrit words Shava meaning "corpse", and Asana meaning "posture" or "seat".-Description:...

. After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.

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.

External links

• Step by Step Instruction