Ustrasana (Camel Pose)
Learned: Asana Lab
See Manual Pages: 139, A-116, A-120
Where this can show up in class: Sutra 3, Peak Pada, Afterward
This pose can be done in the following orientations: Kneeling.
This pose contains the following overall actions: Backbend.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Thighs Spine Chest |
Knees Shins Feet Arms |
Spine |
Shoulder blades Inner thighs |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Hands at low back, lift chest One hand at low back, other behind head One hand at low back, other extended up Chin to chest, gaze neutral Gaze up Hands on blocks by heels Toes curled under, hands to feet Feet flat, hands to feet |
Dhanurasana Urdhva Dhanurasana Setu Bandhasana Dhanurasana |
Parivrtta Sukhasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Shoulder external rotation Shoulder abduction |
Front body Hip flexors Quads |
Perispinal muscles Erector spinae Core Rhomboids |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Throwing head back, or straining SCM | Neutral spine through neck |
| Hip abduction/external rotation | Engage glutes (glues transverse abdominals through pelvic floor and into adductors); Samana through inner thighs |
| Hips moving back toward heels into pose | Try doing against wall, start from Vajrasana and push hips forward |