How to do in Simple Step-by-Step Ustrasana (Camel Pose) in 2020

  

 Step-by-Step  Ustrasana (Camel Pose)

 

Camel Pose

Brief Explanation About Ustrasana Camel Pose 

We are going to learn Ustrasana or Camel pose floor head back .  The camel posture is a backward chest that opens the posture and that is why it is very good for this area.Anahata chakra especially in the chest. Anatomical if you see ankle, thigh, chest, abdomen, shoulder, neck affected. 

Apart from this hip point , if you see the whole spine, who can do this posture.So it is between beginners and intermediate, both can practice especially beginners, they can increase the backward bend between Bhujangasana and all so that one can gradually come to Ushtasana easily. 

This asana is very good for those who have anxiety or who are suffering from asthma.It has great advantages. Also it is very good for the back, which makes the back stronger. Friends, if you see this posture, it is also very good for menstrual disorder.

 A lot of time the energy level inside the body falls which is fatigue, so this asana is going to increase the energy and also removes fatigue. If you look at this asana, it spreads to the front of the body, so it helps to keep the ankle very nice …

There is a growing and deep reflex for the muscles which helps to make it strong and it extends there also it also extends the abdomen belly area shoulder area it also strengthens the abdominal wall guys main muscles if you see it back This posture is very good for strengthening the back muscles.

This Pepole Should Not Used 

• People who have high blood pressure or low blood pressure, they should avoid it.  

•  People who have insomnia They should also avoid it, and those who have a serious back condition, a low neck condition, will also avoid it. 

•    It is also said that if you have a migraine, do not practice it.

How To Used The Asana Camel Pose

Now let us see how the asana is done, so first you have to come on force and after that you can sit in Vajrasana. 

After sitting in Vajrasana, you have to stand on your knees or sit on your knees.

It becomes like a push for you. 

Now if you find that there is still tension then you can move the mat further but if the stress still increases then it is better

Now some people find that standing on the knees causes the knees to stretch, so what you can do for that part is that you can lay the mat and stand on your knees so that Not to practice it.

 Now it is very important to keep the hand on the lower part - do not allow the buttock to come back after making the area pelvic neutral.

Many people fall behind and they try not to reach, so it is better to keep the pelvic neutral and the spine longer.

 When you go for a backward bend,  do not bow like this. It is very important to first lengthen yourself and make space in the lower back.

As you move upwards from the lower back, you fall from the upper and middle backs to the shoulders and back from the chest, so lengthening the back and slowly falling backward.. This is what you can practice initially.

 When you bend backwards, push the chest back a little and leave it open, lengthening the back, and slowly release if you're comfortable only your Head drop.

Many people will be able to stretch their neck when they leave their head completely, so it is better to keep the neck longer.Lengthen the lower back and just drop from the upper back and catch a mistake here that can happen, people start pushing it too far When you push it too much, the arc in the lower back moves forward which can actually strain the back.

 Keep this area vertical, do not increase it further. Maybe later you can push slowly after reaching the final position So that you can pull the hip flex well and at the same time make us long enough to leave the elbows behind your head, the shoulder of the chest stay here and the breath comes back slowly. You can hold this position for about 1 or 2 breaths And then come back maybe you can repeat this 2 or 3 times.

Now we will try to use the hands to bring the hands up to the heel. We are lifting the toes, bending the toes on the ground, so that the heels are the high we are turning the equipment for us so that we can To prove that he is on the high end,It is easy to reach the heel but when we reach the heel do not allow this area to be compromised especially the abdomen and keeping the lower back pelvis neutral are very important  so do what we can first That is, we can keep the hands backwards, leaving the hands behind the back, and then slowly reach the heel, opening the chest and moving the shoulders backward, if not the head.So exhale comfortably. The long one which is fine, keep breathing for a while and then slowly put your hand backwards and come up slowly.

 

Many people come, they drop both hands suddenly, it can suddenly cause some stretch in the lower back, so just see that when you are in the last position, do not suddenly come up until That you don’t have well….So when you come up, you come up only by supporting the lower back and after that come up and well. 

Now  who can reach the heel, what they can do, they can challenge themselves by dropping their hands further down.So what we did earlier was that we keep the toes tucked in. Now you flatten the feet and then we will try if when you are holding it that way and there is this stretch at the ankle then you give it a Small napkins can be rolled and placed inside the ankle to reduce ankle strain.

Keeping the hands behind the back, while feeling the lower back for a long time, rotate the long head slowly upwards for a long time and then reach the heel after reaching the heel just by opening the shoulders to the chest. 

Push on the buttock keep breathing a little further then when you want to come back So cool slowly. Friends final position is not important for us, but it is very important for how to get to the final position, we do not want to stretch some muscles and then go to the final position where the effect of the whole posture is lost.. Better to do less but good to do correctly.