Ustrasana, the Camel Pose, is above all else,
a posture for the heart. The heart is a muscle like any other,
and thus needs to be stretched, just as you might precede
a jog by doing stretching exercises for your calf and thigh
muscles.
Any backbend asana can "open" the heart. In theory,
this type of asana will help find courage and perhaps open
one up to new possibilities in life.
The Camel pose will stretch the torso, the throat, the deep
hip flexors, and the quadriceps, thereby strengthening your
shoulders, back and neck. At the same time, you will compress
the kidneys and the adrenal glands, reducing excess cortisol.
First, kneel. Keep your knees about as far apart as your
hips. Keep your thighs perpendicular to the mat.
Slightly firm up your buttocks, but don't tighten them too
much. Rotate your thighs inward, narrowing your hips. Press
your lower legs firmly against the ground.
Move the pelvis forward. Lightly bring your tailbone forward,
while countering this action by pressing the front of your
thighs back. This isn’t a "crunch," so keep
your spine elongated. Don't try to compress your lower back.
Place your hands against your lower back, fingers pointing
down. Use your hands to spread the back pelvis. Inhale. Lift
your chest up by pressing the shoulder blades against your
back ribs. Draw your shoulder blades together as you lean
back.
Do not collapse or strain your neck. It is important to breathe
easily and freely throughout this pose.
Reach wherever you can with your hands. You may only reach
your hamstrings or the back of your ankles. Although you
may not be able to do so at first, eventually you may be
able to drop back and touch your feet with your hands.
The idea is to touch your feet while avoiding compression
of your lower back and keeping the knees lined up with the
hip bones. Don't worry if you don't touch your heels: as
long as you're not compressing the lower back you're fine.
Everything takes time. As Mark Blanchard says, it’s "yoga
practice, not yoga perfect."
Remain in this asana for a minute, if you can. Half a minute
is fine. At the end, bring your hands forward to the front
of your hips, inhale, and lift your head and upper body up
by pushing down on the hip bones. Lead with your heart, not
with your chin.
Rest in child's pose. Lift up your palms, and feel totally
relaxed.
|
