Ustrasana (Camel Pose) steps, precautions and benefits


Ustrasana also known as Camel Pose is a deep backward bending pose. The name, ‘Ustrasana’ comes from the Sanskrit words, ustra and asana, where ustra stands for camel and asana stands for ‘posture. This pose is very beneficial for developing flexibility in the body, there are many other benefits of Ustrasana but first, let us know the steps to practice ‘Ustrasana’.


Ustrasana (Camel Pose) steps, precautions and benefits

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Steps to practice Ustrasana (Camel Pose)

It is very important to know the right alignment of the body in an asana to avoid any kind of injury and to attain the maximum benefits of it. Here are the steps to practice Ustrasana correctly:

Starting Position: Vajrasana

  1. Stand on the knees. Keep the thighs fully straight.
  2. Keep the knees and feet together. But if one feels more comfortable with maintaining a little distance between them, they may do so.
  3. Lean in the backward direction. Slowly move more backward. Reach the right heel with the right hand, and the left heel with the left hand. Avoid straining the body.
  4. Push the hips in the forward direction. The thighs should be kept vertical.
  5. Then bend the head and the spine as backward and as farther as possible without straining.
  6. Relax the body and the muscles of the back.
  7. Support the body weight equally on the legs and arms.
  8. Keep the arms in such a way that they anchor the shoulders to maintain the back arch.
  9. Stay in the same position for as long as you find it comfortable.
  10. Then release the hands from the heels one by one and return to the starting position. Relax and take deep breaths.

Practice 3 times, must be followed or proceeded by a forward bending asana such as Paschimottanasana (Seated Forward Bend).

Precautions for Ustrasana (Camel Pose)

The precautions for Ustrasana to be kept in mind are given below:

  1. Breath normally throughout the practice. Avoid long and deep breaths as the chest is already stretched during this asana and taking long, deep breaths may create discomfort in breathing.
  2. Beginners after practicing Ustrasana may feel dizzy for a while. It may also cause nausea as well but that’s very rare.
  3. People suffering from high or low blood pressure should avoid practicing this asana.
  4. People suffering from insomnia should avoid this asana.
  5. Ustrasana should be avoided by people having any back injury or pain in the neck.
  6. Ustrasana is not recommended for people suffering from a migraine.

Benefits of Ustrasana (Camel Pose)

One can experience health benefits of Ustrasana gradually on regular practice.

  1. Helpful in getting rid of all kinds of back pain.
  2. Stimulates the functioning of the thyroid gland.
  3. Makes the neck, back, chest and abdominal regions flexible.
  4. Stretches pelvic region thus helpful in getting rid of menstrual discomforts.
  5. Improves digestion and reduces excess fat deposited on the stomach, neck and back.
  6. Activates the brain cells and makes it function better by improving the blood circulation.
  7. Beneficial for curing the diseases related to the respiratory system such as Bronchitis and Asthma.

Stay healthy stay strong and get the best out of life.

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