Ustrasana

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Ustrasana (Sanskrit: उष्ट्रासन; IAST: Uṣṭrāsana), Ushtrasana, or Camel Pose^[1] is a kneeling back-bending asana in modern yoga as exercise.

Etymology and origins

The name comes from the Sanskrit words उष्ट्र Uṣṭra, meaning "camel",^[2] and आसन, Asana meaning "posture" or "seat".^[3]

A different (standing) pose is given the name Ushtrasana in the 19th century Sritattvanidhi.^[4] The modern pose is described in the 20th century by two of Krishnamacharya's pupils, Pattabhi Jois in his Ashtanga Vinyasa Yoga,^[5] and B. K. S. Iyengar in his 1966 Light on Yoga.^[6]

Description

Ustrasana is a deep backward bend from a kneeling position; the completed pose has the hands on the heels.^[7] The backs of the feet may be flat on the floor, or the toes may be tucked under for a slightly less strong backbend.^[8]

The pose is one of the 26 asanas in the Bikram Yoga sequence.^[9]

Variations

The name Ardha Ustrasana, Half Camel pose, is given to two different poses. One is an easier modification with the hands on the hips;^[10] the other has one hand on the heel on the same side, as in the full pose, and the other arm stretched back over the head.^[11]

The pose can be modified by providing supports such as yoga bricks beside the calves for the hands.^[8]

References

^ "Yoga Journal - Camel Pose". Retrieved 11 April 2011.
^ "Dhanurasana". AshtangaYoga. Archived from the original on 29 April 2011. Retrieved 11 April 2011.
^ Sinha, S. C. (June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
^ Sjoman 1999, p. 77; plate 9, pose 54.
^ Sjoman 1999, pp. 100–101.
^ Iyengar 1979, pp. 87–88.
^ Pizer, Ann (7 February 2019). "How to Do Camel Pose (Ustrasana) in Yoga". Very Well Fit. Retrieved 25 April 2019.
^ ^a ^b Swanson, Ann (2019). Science of yoga : understand the anatomy and physiology to perfect your practice. New York, New York: DK Publishing. pp. 76–79. ISBN 978-1-4654-7935-8. OCLC 1030608283.
^ "26 Bikram Yoga Poses". Bikram Yoga Poses Guide. Retrieved 25 April 2019.
^ "Camel pose modifications, half Camel pose for beginners, ardha ustrasana steps and benefits". Vishwanti Yoga. Retrieved 26 July 2019.
^ "Half Camel: Ardha Ustrasana". Yoga Basics. Retrieved 26 July 2019.

Sources

Iyengar, B. K. S. (1979) [1966]. Light on Yoga: Yoga Dipika. Unwin Paperbacks. ISBN 978-1855381667.
Sjoman, Norman E. (1999) [1996]. The Yoga Tradition of the Mysore Palace. Abhinav Publications. ISBN 81-7017-389-2.

[1] "Yoga Journal - Camel Pose". Retrieved 11 April 2011.

[2] "Dhanurasana". AshtangaYoga. Archived from the original on 29 April 2011. Retrieved 11 April 2011.

[Sinha1996-3] Sinha, S. C. (June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.

[FOOTNOTESjoman199977;_plate_9,_pose_54-4] Sjoman 1999, p. 77; plate 9, pose 54.

[FOOTNOTESjoman1999100–101-5] Sjoman 1999, pp. 100–101.

[FOOTNOTEIyengar197987–88-6] Iyengar 1979, pp. 87–88.

[7] Pizer, Ann (7 February 2019). "How to Do Camel Pose (Ustrasana) in Yoga". Very Well Fit. Retrieved 25 April 2019.

[Swanson_2019-8] Swanson, Ann (2019). Science of yoga : understand the anatomy and physiology to perfect your practice. New York, New York: DK Publishing. pp. 76–79. ISBN 978-1-4654-7935-8. OCLC 1030608283.

[9] "26 Bikram Yoga Poses". Bikram Yoga Poses Guide. Retrieved 25 April 2019.

[10] "Camel pose modifications, half Camel pose for beginners, ardha ustrasana steps and benefits". Vishwanti Yoga. Retrieved 26 July 2019.

[11] "Half Camel: Ardha Ustrasana". Yoga Basics. Retrieved 26 July 2019.

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