Camel Pose

Ustrasana

by Steve Johansen, Hummingbird Pilates and Yoga

 

Yoga has been around for such a long time, that it’s difficult to trace exactly when it started. It is believed that yoga originated somewhere in the upper regions of the Himalayas approximately 15,000 years ago. Yoga was initial spread by word of mouth. The first illustration of was found on Mohenjo-Daro seals made by the Indus Valley Civilisation 5,000 years ago.

 

The problem with things that have been around for a very long time is that we feel they are timeless and don’t change.  Yoga is all about change, growth and development, this is why there are so meany variations of poses. My pose of the month, Camel Pose or in Sanskrit Ustrasana (oosh-TRAH-sah-nah) has evolved to have many variations.

 

Where to start

To prepare ourselves for the pose come to a upright kneeling position with your knees hip width appart. You can kneel on a blanket, or fold your mat over to cushion your knees.  Roll your shoulder blades backwards, downwards and towards each other, opening up though the chest and collarbones. Place the palms of your hands on your pelvis,  fingers pointing downwards on your buttocks. Then draw the elbows towards one another, opening up though the upper chest and collarbones. Introduce your three-part breath, breathing slowly and steadily in and out though your nose. Try to at a short pause at the top and bottom of each breath.

 

If you’re a beginner and want to come into the easiest version of Camel pose, on your inhalation, start with the feet, pressing down with the tops of your feet into the floor. You will feel the fronts of your thighs tighten. Roll your tail bone down to the back of your knees, you’ll feel your core engage as your hips move forward slightly, then lift though your belly button and sternum, lifting your gaze and chin upwards, towards the ceiling. If you're comfortable stay here, for 3 to 5 long, slow, steady breaths.

 

However, if you want a more intermediate version, slide your hands downwards and hook your fingers onto the insides of your thighs, just under your buttocks. On your next inhalation, pull your thighs apart to draw your shoulders backwards, feeling a deeper stretch across the front of the shoulders, as you roll your hips forwards. Lift through your sternum and your chin. Relax deeper into the pose with each exhalation.

 

To take Camel pose deeper still, try this advanced version. Start in a similar position to the above versions, only this time tuck your toes, elevating the heels. This will intensify how the front of the thighs feel. Then starting again with the easiest version of Camel pose, hold for one breath, then deepen the pose, by sliding the hands downwards to the backs of the thighs, for a breath. On your next exhalation reach back with both hands to your heels. Ideally the hips should always be above the knees, the palms of your hands will rest on your heels, your fingers point down to your toes and your thumbs on the outside of your heels. With each inhalation draw your hips, sternum, and gaze forward and upward. Keeping the hips above the knees, drawing the shoulders and head back, to feel a stretch though the front of the body from the knees to the collarbones. There should be no compression of the lower back or neck.

 

For those of you who would like to know more, of the benefits of theCamel Poseand how to incorporate it into your practice join me at my studio, using this free pass code HPYFREECLASS. My gift to you.