Camel Pose (Ushtrasana – उष्ट्रासन) is one of the commonly practiced backward-bending poses. It is an intermediate level back bending pose and stretches both the front and back sides of the body. The Sanskrit word ‘ushtra’ means a camel. It is not clear why the pose is named after a camel since the final pose doesn’t look anything like a camel. Maybe it is because the pose can store energy which can be released later, similar to a camel’s ability to store water for a long time.

Since the pose provides an intense back stretch, it is advisable to practice it after some of the  preparatory poses like cobra, locust, shoulder stand etc.

Step by Step

1. Sit on the mat in Vajrasana (Diamond Pose)
2. Lift your buttocks up and kneel with your knees hip width apart keeping the thighs vertical. Throughout the pose try to keep the thighs perpendicular to the floor.
3. Rest your hands on the buttocks, fingers pointing down. Inhale and lift your chest up by rolling the shoulders back so the shoulder blades are close to each other. Tilt the head back.
4. Slide one hand down and try to reach the corresponding heel. Then slide the other hand also, now holding both the heels.
5. In the final position, make an effort again to push the buttocks forward so the thighs remain vertical.
6. Stay in the final pose for 5 to 6 breaths or as long as comfortable. Relax for a few breaths.
7. Repeat the pose two more times.

Variations and Modifications

If you are a beginner or have a stiff back, it may not be possible for you to reach your heels with the hands. In that case, try the following variations.

Variation 1:

1. From the kneeling position, raise the left arm up and twisting the body gently to the right, try to reach the right heel with the right hand. Stay in this position for a few breaths.
2. Repeat the same move on the left side, this time holding the left heel with the left hand. Stay in this position for a few breaths.

Variation 2:

If you are unable to reach the heel even with one hand, then stay in the kneeling position with the hands pushing the buttocks forward. Keep the shoulders rolled back and head tilted back so you are trying to look at the wall behind you. Try to stay in this position for 5 to 6 breaths.

Variation 3:

In this variation, we use a strap to create a deeper back bending experience.

1. From the kneeling position, place  a strap under the ankles and hold the strap as close to the feet as comfortable.
2. Try to pull the strap upwards while at the same time pushing the buttocks forward.
3. Try to keep the elbows straight while grabbing the strap close to the feet. Tilt the head back and hold the position for 5 to 6 breaths, if comfortable. Relax for some time.
4. Repeat the above movement with the strap 3 times.

Variation 4:

1. Come to a kneeling position. Curl the toes under so the heels are lifted up. This will make it easier to reach the heels.
2. First try to reach the heels with both hands as in the traditional pose described above.
3. If you are unable to reach the heels with both hands, try holding only one heel at a time, as given in variation 1 above
4. If you are unable to reach the heel even with one had, you may either try variation 2 or use a strap as given in variation 3 above

Variation 5

Dynamic Camel Pose

This variation is quite similar to one of the Five Tibetan Rites. When practiced as part of these rites, this variation is practiced 21 times. However, as an asana practice, you may like to start out with 3 to 4 rounds and over time build up to 21 rounds.

1. Start in the kneeling position. Place the hands on the waist, joining the thumbs together at the soft spot on the lower part of the spine. Throughout the practice, try to maintain the thighs vertical.
2. While inhaling, push the thumbs forwards, while tilting the head back, creating an arch in the spine.
3. While exhaling, straighten the spine and bring the buttocks on top of the heels.
4. There is a normal tendency to bend forward while lowering the buttocks down to the heels. In order to develop strong quadriceps, make an effort to keep the spine vertical, without bending forward, while lowering the buttocks.
5. Again, while inhaling, raise the buttocks up, pushing with the thumbs forward, tilt the head back, creating an arch in the spine.
6. Repeat the above as many times as comfortable. Finally rest in the Vajrasana.

Advanced variation

In this variation, those with a highly flexible spine can attempt to lower their head all the way and place it between the heels. Here is one of my young students, Bhairavi Remitha, demonstrating this advanced version of the pose.

Benefits

1. Camel pose applies a good stretch to the whole chest and the abdomen while at the same time giving a massage to the internal organs. As a result, it is useful in removing many of the abdominal ailments associated with the kidneys, pancreas, liver and the intestines. Digestion is improved.
2. It expands the ribcage and the associated muscles get more flexible. As a result, deeper breathing becomes easier.
3. The spine gets a great back bend, loosening up the vertebras and stimulating the spinal nerves.
4. The shoulders are pulled backwards while the chest is pushed forward which helps in correcting rounded shoulders and stooping back. Overall posture is improved.
5. It expands the chest and the ribcage, improves lung capacity and removes ailments of the respiratory system.
6. As the head is tilted back, due to gravity, more blood is made available to the brain area. This helps in improving memory and concentration. The pose also helps with insomnia, depression and headaches.
7. The front of the neck is fully stretched, applying a good massage to the nerves and organs in this region. In particular, the important thyroid gland is regulated.
8. People suffering from backache, neck ache, or general stiffness in the spine will gain relief through regular practice of this asana.

Contraindications and precautions

1. Avoid this pose if you have a chronic or severe back or neck problem.
2. As mentioned earlier, this asana should be practiced after the body has been warmed up with simpler back bends like the cobra, locust, bridge, shoulder stand etc. These poses will prepare the spine for the relatively more intense back stretch of the camel pose.
3. Low or high blood pressure
4. Migraine
5. Stomach ailments like diarrhea

Is the Ushtrasana a part of your yoga routine? If so, let me know your favorite variation. Please write your comments below.

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Let us continue our discussion on the backward bending poses and focus on the pose called Dhanurasana – धनुरासन -(Bow Pose). In the final position, the pose resembles a bow, ready to shoot an arrow.

Step-by-step

Round one:

1. Lie flat on your abdomen with the arms alongside the body. Bring your forehead on the floor and bend the knees. Try to bring the heels close to the buttocks.
2. Raise the arms and hold on to the ankles with the two hands. You may keep the knees apart in this round. If it is not possible for you to hold your ankles directly, wrap a strap around the fronts of the ankles and hold the free ends of the strap, keeping your arms fully extended.
3. On an inhalation, begin to lift your head, neck and chest. Press back into the hands with your feet in an effort to lift the knees and thighs off the floor.
4. Continue to breathe in your final position. Maintain your awareness both on the breath as well as the experience of the stretch. Make sure that you do not strain the body at any point.
5. Hold the final position only as long as you are comfortable. Please remember that the bow pose involves a deep backward stretch and any effort to deepen the stretch should be done with extreme caution.
6. When you are ready to come out of the pose, come down slowly while exhaling and finally release the legs and lie down in the relaxation pose.

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Round two:

1. Repeat step 1 as above
2. Raise the arms and hold on to the ankles with the two hands. In this round, make an effort to bring the feet and knees together. This will deepen the experience of the stretch. If that is not comfortable, repeat what you did in round one.
3. Repeat the remaining steps as in round one

Advanced Variation

This advanced variation is intended for those with highly flexible spine. In this pose, instead of keeping the arms alongside the body, you raise the arms overhead, bending the elbows if you need to. Try to hold the big toes and then make the effort to straighten the elbows overhead. Bhairavi Remitha, one of my young and flexible yoga students, is demonstrating the pose in the picture.

Contraindications/Cautions

Throughout the pose, maintain awareness on the spine and the breath. If at any time you feel discomfort in the spine, or any other part of the body, you should back off and come out of the pose. People with a weak spine should avoid the Bow Pose and practice only a gentle version of the Half Locust Pose as a back-bending stretch. Those with a weak heart, coronary problems, or high blood pressure should avoid practicing dhanurasana. Avoid this pose if you suffer from peptic ulcers, hernia, intestinal problems, recent or chronic back injury, or headache. It is not advisable for pregnant women, except for highly experienced yoga practitioners who can continue to practice a mild version of the pose during the first trimester only. After the first trimester, pregnant women should completely avoid this pose.

Benefits

• Makes the spine more flexible and stronger
• Alleviates disorders of the stomach and bowels, cures flatulence, improves digestion, promotes peristaltic action and helps with constipation
• Helpful for sciatica,
• Offers relief in cases of sciatica, slipped disc, varicose veins, hemorrhoids and lower back pain
• Excess fat is reduced especially from the hips, waist, posterior, thighs, and the abdomen.
• Various organs and glands like the reproductive organs as well as the adrenal and prostrate glands are activated
• Stimulates and helps balance the swadhisthana (2nd) and manipura (3rd) chakras

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In today’s post, we will continue our discussion on the backward bending poses and focus on the pose called Shalabhasana – शलभासन -(Locust Pose). In the final position, the pose resembles the trunk of a locust.

Step-by-step

Round one – Ardha Shalabhasana (Half Locust Pose):

1. Lie flat on the abdomen with the hands under the thighs, palms facing upwards. Optionally, you may make a fist with the two hands, keeping the fists together with the elbows stretched straight and tucked in.
2. Keep both the legs straight and toes pointing back throughout the practice. Place the chin on the floor, slightly stretched forward to give the best possible stretch to the neck muscles and nerves
3. While inhaling, using the back muscles, raise the left leg as high as possible, keeping the other leg straight, relaxed and in contact with the floor. Do not tilt or twist the pelvis
4. Retain the position for four to five breaths or as long as comfortable without causing any strain
5. While exhaling, lower the leg slowly to the floor and repeat the same movement with the right leg
6. Repeat the above routine once more on both sides

Round two – Shalabhasana (Full Locust Pose):

1. Repeat steps 1 and 2 as above
2. While inhaling, using the back muscles, lift both the legs together slowly, raising the legs as high as possible. Retain the final position for four to five breaths or as long as comfortable.
3. Lower the legs to the floor while exhaling and repeat the above routine one more time
4. As a variation to the above, you may stretch the hands back and lift your head/chest as well as the legs at the same time

Contraindications/Cautions

Throughout the pose, maintain awareness on the spine and the breath. If at any time you feel discomfort in the spine, or any other part of the body, you should back off and come out of the pose. People with a weak spine should avoid the full Locust Pose and practice only a gentle version of the Half Locust Pose. Those with a weak heart, coronary problems, or high blood pressure should avoid practicing Shalabhasana. Avoid this pose if you suffer from peptic ulcers, hernia, intestinal problems, recent or chronic back injury, or headache. It is not advisable for pregnant women, except for experienced yoga practitioners who can continue to practice it gently (only the Half Locust version, never attempting the full locust) during the first trimester only.

Benefits

• Alleviates disorders of the stomach and bowels, cures flatulence, improves digestion, promotes peristaltic action and helps with constipation
• Helpful for sciatica
• Offers relief in cases of sciatica, slipped disc, varicose veins, hemorrhoids and lower back pain
• Excess fat is reduced especially from the hips, waist, posterior, thighs, and the abdomen.
• Various organs and glands like the reproductive organs as well as the adrenal and prostrate glands are activated
• Stimulates and helps balance the swadhisthana (2nd) and manipura (3rd) chakras

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In the previous posts, we talked about the seated forward-bending poses. With this issue, we will start discussing some of the backward bending poses which are done lying down on the abdomen. We will begin this discussion with Bhujangasana -भुजङ्गासन -(Cobra pose).

The word “bhujanga” in Sanskrit means a cobra or a snake/serpent. In its final position, the pose looks like a cobra with its hood raised and hence the name. In many traditions, the serpent represents the tremendous power latent within the individual. In tantra, it represents the “kundalini shakti” which lies dormant at the base of the spine in the form of a serpent coiled three and a half times. In Hindu mythology it is respected and honored as a sacred animal, symbolizing the individual subtle force, intuition and wisdom. The double looped mathematical symbol for infinity is derived from the ancient symbol of the snake with its tail in its mouth, and is an expression of the continuity and eternity of life. By the practice of bhujangasana, we can realize and express not only all of the specific qualities of the serpent, but also its divine essence.

Step-by-step

I recommend that you practice at least three rounds of this pose. In each round we try to engage different parts of the spine. In round one, more emphasis is placed on the upper part of the spine. In rounds two and three, more of the middle and lower spine are engaged.

Round one:

1. Lie down on your abdomen with the legs stretched back straight, feet together with the toes pointing away. Bring the palms underneath the shoulders, alongside the body, palms facing down, lining up the tips of the fingers with the tops of the shoulders. Keep the elbows bent and tucked in close to the body.
2. While inhaling stretch your head forward and slowly begin to lift your head, neck and chest off the floor. Keep looking upward. Imagine the movement of a snake rising upwards as you do this.
3. Keep minimum pressure on the floor with the palms. In fact, it is a good idea to lift the hands off the floor slightly and allow the abdominal muscles and the upper spine to do the work of lifting the chest higher with every inhalation. Stay in the final position for 4 to 5 breaths. (See Fig. 1)
4. To come out of the pose, while exhaling, slowly lower the chest, neck and forehead down to the floor, bring the arms back alongside the body and relax.

Round two:

1. Repeat step 1 as described above.
2. Repeat step 2 as described above.
3. Keeping the palms on the floor, apply gentle pressure with the palms on the floor and try to lift the chest a bit higher, keeping the navel on the ground. Stay in the final position for 4 to 5 breaths. (See Fig. 2)
4. Repeat step 4 as above.

Round three:

urdhvamukhashvana.jpg

1. Repeat step 1 as described above.
2. Repeat step 2 as described above.
3. Keeping the palms on the floor, apply a little more pressure with the palms on the floor. Straighten the elbows a little and try to lift the chest a bit higher, keeping the abdomen on the ground. If you lift the abdomen off the floor, then you are not in the Cobra pose any more but are approaching the Upward Facing Dog pose. Make sure the elbows are not hyper-extended. Stay in the final position for 4 to 5 breaths. (See Fig. 3)
4. Repeat step 4 as above.

Contraindications/Cautions

Throughout the pose, maintain awareness on the spine and the breath. If at any time you feel discomfort in the spine, wrists or shoulders, you should back off and come out of the pose. Avoid practicing Bhujangasana if you suffer from peptic ulcers, hernia, intestinal problems, recent or chronic back injury, carpal tunnel syndrome, headache or hyperthyroidism. It is not advisable for pregnant women, except for experienced yoga practitioners who can continue to practice it gently during the first trimester.

Benefits

• Builds strength in the muscles of the upper back, shoulders and increases flexibility in the lower back
• Massages the internal organs, especially the digestive organs, affects the adrenal glands, sending them a richer supply of blood
• Relieves constipation
• Helps relieve menstrual problems
• Stimulates and helps balance the swadhisthana (2nd) and manipura (3rd) chakras
• Improves concentration

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