Ustrasana: Camel Pose
A powerful way to boost your energy and your mood, ustrasana (oosh-TRAHS-anna) offers a long list of benefits for both the physical and subtle bodies. Thanks to its many variations and modifications, there are plenty of ways for practitioners of all levels to appreciate the physical and chakra-opening effects of camel pose.
Philosophy + Origin
Although the name of this pose is camel because the shape resembles the hump on a camel’s back, there are other ways to consider the name when approaching the posture. Camels are known for their slow, steady, almost methodical way of moving. Rather than trying to race into the posture, being slow and methodical will help you find its benefits without risking discomfort or strain. In the same way, camels use their humps as food reserves, like well-packed bags ready to be used when needed. This type of physical preparation, a part of the camel’s natural adaptation for survival, is essential for this pose as well. Take your time to gather and practice the skills and knowledge necessary to take a back bending journey to ensure that you enter and exit the posture with ease and poise.
ADJUSTMENTS/MODIFICATIONS
- Keep your toes tucked rather than placing the tops of your feet flat on the floor.
- Place a folded blanket under your knees for extra padding.
- Keep your hands on your lower back and pelvis rather than reaching back for your heels.
- Place the crown of your head against a wall as you extend back rather than letting the head hang down.
STEP-BY-STEP
- Kneel on your mat with your knees inner hip-width apart.
- Either place the tops of your feet on the ground or tuck your toes under.
- Without moving your knees, squeeze your inner thighs toward each other. You might imagine the inseam of your pants moving back behind you.
- Place your hands on your low back, fingertips pointing down. Draw your elbows behind you.
- Lift your chest up to the ceiling. As you continue lifting, your torso may begin to move back in space.
- Keep your neck long rather than dropping your head back.
- Option to reach one hand, then the other, back toward your heels.
- Stay for 3-5 breaths (your breath may be more shallow than usual).
- Gently release to neutral, then take a seat on your heels or on the ground.
PREPARATORY POSES
- Cobra pose | Bhujangasana
- Bridge pose | Setu bhandasana
- Locust pose | Salabhasana
SEQUENTIAL POSES
- Reclined hero pose | Supta virasana
- Upward-facing dog | Urdhva mukha svanasana
- Floor bow | Dhanurasana
COUNTER POSES
- Staff pose | Dandasana
- Childs pose | Balasana
SANSKRIT
- Ustra = camel
- Asana = pose
PHYSICAL BENEFITS
- Stretches your chest, abdomen, thighs, and hip flexors
- Strengthens your back, and glutes
- Improves overall posture
ENERGETIC BENEFITS
- Stimulates energetic centers in the body, primarily the chakras located in the navel, heart, and throat
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Viparita Virabhadrasana: Reverse Warrior Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
In viparita virabhadrasana (VIP-uh-REE-tuh veer-uh-buh-DRAHS-uh-nuh), experience a member of the “warrior” family with an incredible opening in the side of the torso as well as the stretching the legs. By giving the side of your heart an opportunity to shine (as a side bend rather than a back bend), this posture offers all sorts of positive vibes, including a boost of self-esteem and perseverance.
Philosophy + Origin
The general definition of a warrior is someone who “engages in warfare,” which conjures up images of battlefields, weapons, and violence. The power of reverse warrior is to “turn around” this imagery to think about warriorship in different contexts. The idea of a peaceful warrior, or even a light warrior, is used in yoga to remind students that showing up with love and intention in day-to-day life is just as important, if not more so. When practicing reverse warrior, ask yourself to consider definitions or beliefs in your life from another perspective. There are two sides to each coin, and the better you know both sides, the better prepared you will be to live your life with steadiness, grace, and ease.
