Uṣṭrāsana is derived from Sanskrit words Uṣṭra meaning “Camel” and Āsana meaning “Meditative Pose”. The camel is among the strongest animals that ever walked on earth; a yoga pose that assimilates it in the spirit of the camel, gives just that… The Heightened Endurance.
The asana is known to fix Cardiovascular Disorders, Strengthen the Mind and Still the Energies, bringing these three elements to a rooted calmness, and increase in Stamina and Strength.
Camel is one of the greatest powerful symbols of Endurance, Strength and Persistence. It is also considered as a symbol of sacrifice we all need to make at some certain point in our life, in order to evolve ourselves.
As Camel also represents incredible Patience and Steadiness, performing this asana will cultivate all above qualities in practitioners as well.
POWERS OF CAMEL
PHYSICAL POWERS
The most prominent physical power of the camel is its Stamina; ‘the ship of the desert’ that does not yield to fatigue and natural impetus. The camel can cover thousands of miles without showing signs of thirst, hunger or exhaustion. Camels are believed to be one of the toughest species in the animal kingdom! The camel can store water in its body and use it during migration during long trips across the desert. Likewise, when we perfect the asana – It also builds our capacity to store and use water. The nose and eyes of the camel are covered with hair and eyelashes that cause them to be semi absorptive, keeping them safe from dust and sand in the air, this attribute has an effect on the body, mind and psyche of the yogis who enjoy performing Ustrasana.
MENTAL POWERS
Camel has very strong mental powers such as Obedient, strong Will-Power, Intuition and Discipline, pretty much everything that an animal needs to cross the desert on foot. Other similar powers include: strong sense of attachment and accurate Judgments of the Surrounding.
PSYCHIC POWERS
The camel spirit symbolizes Self-Sufficiency, Nobleness, Virtuousness, Strength, Survival, and Conservation. The camel spirit is also patient, plotting and at the same time alert. Open heartedness and Trustworthiness are also among the qualities of the noble camel spirit.
In Arabic culture, camels symbolize wealth and money, in both abstract and material way. The person who has large numbers of those valuable animals in their possession is considered a rich person and a one worth of respect and admiration.
HOW TO DO THE ASANA
Overview & Steps
Kneel down on a soft surface preferably animal fur or wool.
Align your knees with your shoulders; point your toes away from your body, the sole of your feet facing upward.
Contract your lower back muscles making it felt at the tail bone as you inhale in, you can use your hands to support your body at the ankles of your feet, Arch your back.
Breathe in and out for as long as you can stay in the described posture.
SAFETY & PRECAUTION TO PREVENT INJURIES
If it is difficult for you to touch your hands to your feet, tuck your toes to elevate your heels.
If it is still difficult to reach your feet, place your hands on yoga blocks positioned outside of each foot.
To deepen the pose, squeeze a block between your thighs.
For a greater opening in the chest, shoulders and arms, cross your forearms and take hold of the opposite ankles
ANATOMY OF ASANA
In this pose gravity pulls the torso into the back bend, which can be seen by the arm action and action of the spinal flexors. In the cervical spine, the anterior neck muscles are wildly active, but the neck muscle should not be active to avoid the pull from the base of the skull.
Internal rotation of the legs will help to stabilize the SI joint. Spine extension will be very challenging in the pose, especially at the base of the neck or the top of the thoracic spine. It helps to focus on releasing the stress on the neck muscles and to stabilize the weight of the head. Ustrasana can be an intense mobilization for the digestive system, especially the esophagus.
PREPARATORY AND FOLLOW UP POSES
Preparatory asana –
Prasarita Padottanasana
Supta Virasana
Supta Baddha Konasana
Vrikshasana
Follow up asana –
Dhanurasana
Sarvangasana
Setu Bandha
Sirsasana
KEY ALIGNMENT OF ASANA
IMPORTANCE OF BREATHING IN USTRASANA
In Ustrasana, the thoracic structures are maintained in an inhalation position and the abdominal wall is lengthened. This results in a decreased ability of the body to breathe normally. When you are in the final pose, deep and long breathing will help you to gain strength to maintain the pose for the extended time period and will remove the complexity of the asana. In the final pose the diaphragm is extended but due to the nature of the pose it is flattened and generates only the necessary amount of oxygenated blood to supply.
PROCESS OF MEDITATION IN USTRASANA
(Sthiram Sukham Asanam)
In the final pose of Ustrasana, practitioners need lots of stamina and attention to maintain their pose. Once the stability is achieved in the final pose with comfort level and in a relaxed manner, practitioners can shift their thought process from mental and physical aspect to visualization process.
In this comfortable final pose, practitioner should visualize transforming into an ultimate massive camel with abundant cosmic powers and emerge yourself with this great power of a camel. The Camels hold immense powers such as higher level of Focus, Greater Stamina and Amazing Sustainability. This will help the practitioners to experience a Meditative state.
BENEFITS OF USTRASANA
PHYSICAL BENEFITS
Camel Pose increases flexibility in the spine, Compresses spine, stimulates the nervous system and relieves back problems.
It opens the rib cage, chest, shoulders, and also stimulates the thyroid.
This asana is great for the lungs which helps in resolving many respiratory problems.
Improves flexion of the neck and Stretches the throat.
Flushes blood through the kidneys and helps eliminate toxins.
Stimulates the respiratory, circulatory, nervous and endocrine systems.
Can provide an intense mobilization of your digestive system, especially the esophagus, and tones the kidneys.
PSYCHOLOGICAL BENEFITS
Ustrasana is a relatively stable pose, and gives you a deep sense of inner calm which results in a higher level of focus.
As a result of this asana, the backbend opens the mind, releases tensions, and revitalizes the brain. Calms Mind, Increases Creativity, Enhances Concentration, and Alters into a Healthier Perspective.
The camel is an animal that needs to adapt to prolonged searches for water and food, the asana that is absorbed from such an animal would naturally give you the kind of Focus and Urge of Great Search that a beast of the desert needs in order to survive.
MYSTICAL BENEFITS
Performing this pose gradually improves, incredibly Patience and Steadiness in the practitioner’s life. This pose is associated with the power of Camel which includes – Obedient, strong Will-Power, Intuition and Discipline.
When the camel pose is done, your whole personality changes and you obtain extreme stamina. As a result, you are able to overcome obstacles and work hard for long hours to acquire success in your life. The camel spirit is also well prepared for carrying the burdens, which represent the Great sense of Responsibility.
SPIRITUAL BENEFITS
The Camel pose opens up the heart chakra; hence it stimulates the emotions of Love and Compassion, Happiness and Joy, Respect, Liberality and Bountifulness. When your heart chakra is aware, and energy flows freely, you operate in every action and thought from a place of love. You love others. You love yourself. You give love. You receive love. Therefore, Self-Love and Great Understanding also comes with heart chakra being aware
CONTRA INDICATIONS
People suffering from kidney diseases or severe back injuries must not be allowed to perform the camel pose. People with spinal injuries must not perform the Ustrasana at any cost.
Migraine, insomnia and high or low blood pressure patients should avoid practice of Camel Pose. People with hypertension, migraine or sleep disorders must keep away from the camel pose.
Pregnant women and menstruating women shouldn’t be allowed to perform the Ustrasana.
Incorporate Ustrasana, the Camel Pose, into your practice for both physical and spiritual mastery. This asana, emphasized in 200-hour and 300-hour yoga teacher training in Rishikesh, harnesses the camel‘s strength, enhancing your yoga journey. Deepen your understanding at a Yoga School in Rishikesh, where the transformative power of Ustrasana unfolds for holistic growth.