Yoga pose | Musasana | Studying one Yoga Pose Month

Study Points for the Yoga Pose of the Month: Ustrasana (Camel Pose)

 

Yoga pose of the month:  Let's study Ustrasana (Ustrasana Pose) this month.  Take this month to spend time in this pose, teach it to your students, bring it into your practice, and bring on a deeper sense of reflection this season.  Here are some ideas for you to consider:

1. Compare and contrast doing a standing back bend (as if you are moving into a drop back) and one on your knees (into Ustrasana).  There are interesting differences and similarities that might help you gain insight into your own Ustrasana.
2. The head position can often create strife in this pose.  Take your pose to the wall so you rest your head on the wall (have your back to the wall) or have a friend hold your head so you can enjoy and explore the pose without any discomfort in your neck.
3. Play with various arm positions.  Here are a few suggestions.
4. Play with variations:  Ardha Utrasana (one foot is up in front like you are in lunge) Ustrasana Twist (while in Ustrasana, lift one arm.)

If you are a teacher, challenge yourself to teach this pose in each class this month.  Add this component:  Can you find something new to teach (and learn)?

Deepening Your Yoga Pose: Ustrasana (Camel Pose)

Variations for the Yoga Pose: Ustrasana (Camel Pose)

A few years ago I had the privilege of studying with Jo Zucovitch at Mind Body Solutions. She is an amazing, open-hearted teacher who gave me many great gems.  Here are a couple I want to share with you for Ustrasana. These variations are incredible for opening the heart and really getting a lift in your chest. Since I have been practicing them, I have felt a tremendous opening in both my chest and my upper back. I hope you enjoy them too!

This first variation is helpful if your student or you is really tight in the chest. Turning the palms out, rest them on a bolster (or bolster with blanket or two as you can see I have in the photo). Be sure you have enough lift that you can really press through your arms. Use the press to lift your chest and roll your arms open even more. Look forward so you can see your chest and watch as you lift it up more.



This next variation won’t be possible with a student who is tight across the chest. (Have her repeat the first variation if this one is too deep for her.) Lace fingers behind your back. With an exhale, roll the shoulders back and down firmly. If you cannot straighten the elbows and keep the fingers laced, this pose is too deep for your shoulders. Continue with the first variation to prepare for this one. If you can keep your fingers laced, turn the palms down by taking your thumbs down your buttocks. (This move can be confusing because you can go both ways with the hands. If you go the other way, the shoulders will hunch, though.) Then go back to the bolster and again, use the bolster to get the lift in your chest.

After these variations, by the time you get to full Ustrasana, it will seem easy!