Ustrasana Benefits And How to Perform It

What You Need to Know About Ustrasana (Camel Pose)

Camel pose is a back-bending chest opening asana. Ustra means Camel and Asana means posture. Not only does it focus on the spine but also on thighs, legs, and pelvis. This asana can be performed by all levels of learners, be it beginner, intermediate, or advanced. The person who practices camel pose daily has very good breathing which helps in pranayama, “the flow of energy”. And if the flow of energy in the body is regulated, no ailment can touch you.

How to do

• Step 1: Kneel down. Adjust your knees and your thighs in such a way that they are at right angles to your floor and your hips directly over the knees.

• Step 2: Bend backward in such a way that your hands are on your hips and fingers facing downward. Tuck your tailbone in and engage the core.

• Step 3: While bending backward, inhale deeply and open your chest. Exhale as you bend backward and then put your hands on your heels.

• Step 4: Drop your neck very gently and keep it in a neutral position.

• Step 5: Push your hips forward and feel the stretch on the anterior side of your body and the posterior side of your body.

• Step 6: Hold the posture for 15-30 seconds and breathe deeply and normally.

• Step 7: To come back, release the posture step by step. First, put your hands on your hips, lift your chest, and return back.

• Step 8: Sit in vajrasana.
• Step 9: Perform savasana for 3 minutes.

If you are facing difficulty while performing this asana, place a pillow under your knees.

Benefits

• Improves flexibility of the spine
• Aids digestion
• Relieves pain from the lower back
• Opens the chest, improves breathing
• Strengthens core, thighs, arms
• Maintains blood flow to head, face, and eyes, making the face glow
• Increases blood circulation in thighs, glutes, and neck
• Boosts immunity

Breathing and Time Pause

• Breathing should be deep and slow
• Hold the posture for 15-30 seconds, you can increase the time as per your convenience

Population

Any population can perform except menstruating women, pregnant women, children, and very elderly people above 55 years.

Contraindications/Precautions

• You have undergone surgery
• If you have neck, back, or spine issues
• Menstruating women and pregnant women
• Person suffering from migraine, high blood pressure
• Person who has breathing issues

Warm-up Poses

• Stretching (legs, arms, and hips)
• Bhujangasana
• Dhanurasana

Counteract Poses

• Child pose
• Paschimottanasana
• Savasana

NOTE: This asana should not be performed alone. Always do this asana under the guidance of a Certified Yoga Instructor.